Vig Steve Insulin

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Pref ace
Thank you for purchasi ng t his eBook on The VigorousSt eve.com Shop! Coach St eve has spent a
l ot of t im e & eff ort t o w rit e t his eBook t o help bodybuil ders, st rengt h at hl et es & f it ness
ent husi ast s reach t heir goal s w hil e doing so i n t he heal t hiest w ay possi bl e.
Coach St eve decided not t o i ncl ude references or st udies t o prove a point or confirm t he
inf orm at ion provided i n t his eBook. Coach St eve doesn ’t bel ieve in “Cherry-Picking” st udies as
evidence t o support a cl aim . I n m ost cases, som e st u dies prove a part icul ar point , w hil e
opposi ng st udies disprove it . Spen din g a signifi cant am ount of t im e on com parat ive anal yses
of ALL publ i shed st udi es rel evant t o a speci fic subject discussed in t his eBook w oul d be
represent ed in a m uch higher sal es price for t he reader.
Coach St eve’s goal w it h t his eBook is t o provide qual it y inform at i on at an affordabl e price.
Providing you everyt hin g you need t o know t o m ake decisions t hat hel p you reach your goal s
or sol ve probl em s rel at ed t o your bodybuil ding or f it ness aspirat ions. Wi t hout going int o
Medical Minut i a & Ment al Mast urbat ion, w hich w ill m ost l i kel y cause “Paral ysis by Anal ysis”,
bringing your decision-m aking process t o a com pl et e st andst il l …
The cont ent s of t hi s eBook are based on Coach St eve’s 20+ years of personal ex perience i n
bodybuil ding, as w el l as 8+ years of Coachi ng (com pet it ive) bodybuil ders, (com pet it i ve)
st rongm en or pow erl ift ers, prescribed or sel f -prescribed users of Test ost erone / Horm one
Repl acem ent Therapy (TRT / HRT) as w el l as f it ness ent hu siast s, l ooking t o im prove t heir heal t h
& qual it y of l ife!
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Medical Discl aimer
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refl ect s t he m ost recent research & m edical consensus.
Al w ays do addit ional research on any given t opic m ent ioned i n t his eBook, on The Vigorous
St eve Websit e, I nst agram Page, or YouTube Channel . Furt herm ore, consult w it h your physician
for m edical advice and quest ions regarding a m edical condit ion. Never di sregard or del ay
seeki ng professi on al m edical advice or t reat m ent because of som et hing you have read in t hi s
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Suppl em ent , Herb, Drug, Prescribed or Over-t he-Count er Medicat ion, consul t a physician for a
t horough eval uat ion of your current st at e of heal t h.
This eBook does not endorse any part icul ar vit am ins, herbs, drugs, or m edicat ions, nor does it
condone t he u se of il l egal drugs or prescri pt ion m edicat ion f or of f-l abel purposes. A qual ified
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crit ical inform at ion required by pat ient s and shoul d not be used as a subst it ut e for professional
m edical advice.
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not int ended for m edi cal advice. You shoul d al w ays discuss any m edical t reat m ent w it h your
heal t h care provi der.
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discret ion!
This eBook is STRI CTLY I nf orm at ional & Educat i onal !
Tabl e of Cont ent s
Com prehensive Guide t o Responsibl e I nsul in use.....................................................8
Hormone Reference Ranges......................................................................................11
Bl ood Gl ucose........................................................................................................................11
Pept ide Horm ones ...............................................................................................................12
Thyroid Horm ones ...............................................................................................................11
Bl ood Lipids............................................................................................................................12
Gl ucose Hom eost asis .....................................................................................................14

I nsul in ...........................................................................................................................15
Am yl in............................................................................................................................17
Gl ucagon .......................................................................................................................17
Gl ucose Transport er Type-4 ......................................................................................19
Hem ogl obin A1c ..........................................................................................................21
Essent ial Heal t h Moni t oring Devices..........................................................................23

Bl ood Gl ucose Level Monit or (Gl ucom et er)............................................................23
Bl ood Ket one Level Monit or / Ket one Breat h Test er ...........................................24
Wrist Bl ood Pressure Monit or ...................................................................................26
Diabet es ...........................................................................................................................28
Type 1 Diabet es ...........................................................................................................29
Type 2 Diabet es ...........................................................................................................31
Gest at ional Diabet es...................................................................................................32
Al zheim er’s Disease ....................................................................................................33
Causes of I nsul in Resist ance ........................................................................................34

Carbohydrat e I nt ake ...................................................................................................34
Exogenous Growt h Horm one ....................................................................................35
Gl ucose Level s .............................................................................................................36
Cort isol Level s..............................................................................................................37
Free Fat t y Acid Level s.................................................................................................37
I m proving I nsul in Sensit ivit y.......................................................................................39

I nt ra-Muscul ar Gl ycogen St ores ...............................................................................39
Mandat ory Suppl em ent s............................................................................................40
Appl e Cider Vinegar.............................................................................................................40
Curcum in Phyt osom e (Meriva)........................................................................................41
Cit rus Bergam ot ....................................................................................................................42
Fish Oil : Om ega-3 EPA & DHA.........................................................................................44
Kril l Oil : Ast axant hin & Om ega-3 EPA & DHA..........................................................45
Magnesium Gl ycinat e, BisGl ycinat e, or Cit rat e ........................................................46
Vit am in D3 (Chol ecal ciferol )............................................................................................47
Vit am in K Com pl ex (D3, K1, K2 MK-4 & K2 MK-7)...................................................48
Opt ional Com pounds ..................................................................................................49
Berberine .................................................................................................................................50
Met form in (Gl ucophage) ...................................................................................................53
I nsul in-l ike Grow t h Fact or-1 ...........................................................................................56
Nut rit ion ...........................................................................................................................59
Recom binant Hum an I nsul in (rhI ) ..............................................................................62

Exogenous I nsul i n Side Effect s.................................................................................62
Hypogl ycem ia ........................................................................................................................63
Wat er Ret ent ion....................................................................................................................65
I nsul in Pharm aceut ical s ............................................................................................66
Adm inist rat ion Techniques .......................................................................................67
Subcut aneous (SubQ) .........................................................................................................68
I nt ra-Muscul ar (I M)..............................................................................................................68
Personal Gl ucose Log Book .......................................................................................69
Rapid-Act ing & Short -Act ing Exogenous I nsul i n ..................................................71
Rapid/ Short -Act ing I nsul in t o Opt im ize Nut rient Upt ake ...................................73
Rapid/ Short -Act ing I nsul in for Fat Loss .....................................................................77
Gl ucagon for Fat Loss.........................................................................................................79
Rapid/ Short -Act ing I nsul in Offseason Ex am pl es ...................................................80
Rapid/ Short -Act ing I nsul in Cut t ing Phase Exam pl es ...........................................83
I nt erm ediat e-Act ing & Long-Act ing Exogenous I nsul in .....................................86
I nt erm ediat e/ Long-Act ing I nsul in t o Opt im ize Nut rient Upt ake ....................89
Doubl e I nt erm ediat e/ Long-Act ing I nsul in Adm inist rat ions..............................93
Repl acing Rapid/ Short -Act ing w it h I nt erm ediat e-Act ing I nsul in ...................94
I nt erm ediat e/ Long-Act ing I nsul in on Ket ogenic Diet s .......................................94
I nt erm ediat e/ Long-Act ing I nsul in for Fat Loss.......................................................97
I nt erm ediat e/ Long-Act ing I nsul in Offseason Exam pl es.....................................98
I nt erm ediat e/ Long-Act ing I nsul in Cut t ing Phase Exam pl es...........................101
Mixed I nsul in ............................................................................................................ 105
Mixed I nsul in w it h Breakfast ........................................................................................106
Mixed I nsul in Post -Workout ..........................................................................................109
Mixed I nsul in Offseason Exam pl es ............................................................................114
Mixed I nsul in Cut t ing Phase Exam pl es ....................................................................118
Aerosol I nhal abl e Regul ar I nsulin ........................................................................ 122
Gl ucagon-l ike Pept ide-1 Recept or Agonist s........................................................... 124
Abbreviat ions ............................................................................................................... 127
Suppl em ent Resources............................................................................................... 131
Com prehensive Guide t o
Responsibl e I nsul in use
Before w e discuss t he use of exogenous I nsul in, Coach St eve w oul d l ike t o
rem ind you t hat w hat ever you decide t o do w it h your body is com pl et el y your
ow n conscious decision and your ow n responsibi l it y. This eBook cont ains
det ail ed inform at ion on how t o incorporat e I nsul i n and ot her rel at ed
Perform ance Enhancing Drugs (PEDs) int o your prot ocol . What ever you decide
t o do w it h t his inform at ion is at your ow n discret ion and yours al one. Coach
St eve assum es no responsibil it y or l iabil it y for t he decisions you, t he reader of
t his eBook, m ake regarding your ow n body and t he PEDs you adm inist er!
I f you experience sym pt om s of hypogl ycem ia, hypergl ycem ia, l oss of I nsul in
sensit ivit y, I nsul i n resist ance, epigenet ic changes due t o frequent or prol onged
use of exogenous I nsul in(s), or end up in a Diabet ic com a, t hat happened
ent irel y t hrough your ow n doing and con scious decision t o inject ex ogenous
I nsul in, using your ow n hands.
YOUR BODY!! YOUR RESPONSI BI LI TY!!
I f you’re a Coach and decide t o incorporat e t he inform at ion present ed in t his

eBook int o your cl ient ’s prot ocol s, t hat is al so ent irel y at your ow n discret ion
and yours al one. Coach St eve assum es no responsibil it y or l iabil it y for t he
decisions you, t he reader of t his eBook, m akes regarding your cl ient s, t heir
heal t h, and t heir PEDs int ake!
YOUR CLIENT!! YOUR RESPONSI BI LI TY!!
The m edical inform at ion and general biol ogy expl anat ions in t his eBook go
rat her deep int o t he l it erat ure. I t is im perat ive t hat you, t he reader of t his eBook,
underst and basic hum an physiol ogy, biol ogy, and how endogenous as w el l as
exogenous I nsul in affect s t he body. Suppose you do not underst and t he
foundat ion of know l edge required before incorporat ing ex ogenous I nsul in int o
your PED Prot ocol . I n t hat case, you need t o re-read t he chapt ers about
physiol ogy and biol ogy before you can proceed t o t he Recom bi nant Hum an
I nsul in (rhI ) chapt er and it s subsect ions.
Coach St eve im pl ores you t o m ake a conscious effort t o underst and hum an
physiol ogy and biol ogy first and asks you not t o skip ahead t o t he prot ocol s for
exogenous I nsul in form ul at ions. Coach St eve w oul d al so l ike t o em phasize t hat
exogenous I nsul in use is earned and shoul dn’t be incorporat ed w hen you’re not
a ful l -t im e at hl et e. Meaning you’re cont rol l ing all t he variabl es rel at ed t o your
chosen sport ; individual ized nut rit ion based on your m acro- and m i cro-nut rient
requirem ent s, your dail y schedul e revol ves around ex ercise perform ance, you
have a fundam ent al underst anding of your bl ood gl ucose l evel s before
exogenous I nsul in, you have m easurabl e insight on your current st at e of heal t h
proven w it h ext ensive bl ood w ork, and you’ve reached a pl at eau regarding food
int ake. At t he sam e t im e, you’ve kept your overal l Anabol ic-Androgenic St eroids
(AAS) and exogenous Grow t h Horm one int ake reasonabl y m oderat e t o ensure
heal t h rem ained int act !
Exogenous I nsul in is not for beginners, or int erm ediat e bodybuil ders, st rengt h
at hl et es, or fit ness ent husiast s. Exogenous I nsul i n is not for at hl et es w ho do
not prepare al l t heir ow n m eal s and careful l y cont rol t heir m acro - and m icro-
nut rient s on a dail y basis. Exogenous I nsul in is not for individual s w ho do not
underst and basic hum an physiol ogy and biol ogy. Exogenous I nsul i n shoul dn’t
be used by individual s in a poor st at e of heal t h. Exogenous I nsul in is not
recom m ended for at hl et es w ho do not have experience w it h exogenous Grow t h
Horm one, al t hough it is not a pre-requisit e or necessary required w hen
considering exogenous I nsul in form ul at ions.
Once an advanced and experienced bodybuil der, st rengt h at hl et e, or fit ness

ent husiast has opt im ized and m axim ized t heir nut rit ion, t raining, heal t h
suppl em ent at ion, and PED Prot ocol , exogenous I nsul i n can be considered t o
t ake t he physical devel opm ent and w orkout perform ance of t he enhanced
individual t o t he next l evel . Exogenous I nsul in isn’t required unt il you reach
your pot ent ial , given your invest m ent is com pl et el y opt im ized and you pl at eau
regardl ess of effort .
Before you st art reading about responsibl e I nsul i n use, m ake sure you t ake t he
responsibl e approach and buy a bl ood gl ucose m et er & bl ood pressure m onit or!
Exogenous I nsul in al so requires you t o ensure you have a carbohydrat e &
el ect rol yt e sport s drink l ike Gat orade, Pedial yt e, or coconut w at er on hand AT
ALL TI MES! The el ect rol yt e hydrat ion form ul as w it hin sport s drinks al l ow for
rapid absorpt ion of t he cont ained carbohydrat es and raise your bl ood gl ucose
l evel s back int o t he heal t hy reference range t he fast est .
I ncase you overused I nsul in and experience (severe) hypogl ycem ia! Coconut
w at er cont ains an el ect rol yt e bal ance t hat is al m ost ident ical t o t he
bl oodst ream ’s el ect rol yt e rat io, w hil e t he fruct ose & gl ucose cont ained w it hin
rapidl y repl enish l iver gl ycogen st ores and serum gl ucose concent rat ions!
Sym pt om s of l ow bl ood gl ucose l evel s & hypogl ycem ia is not a rare occurrence
for bodybuil ders, st rengt h at hl et es & fit ness ent husiast . I n real it y, quit e t he
opposit e is t rue; it ’s act ual l y m ore com m on t han you m ight t hink…
A l arge num ber of enhanced beginners t ypicall y overuse I nsul i n and don’t
adjust t heir dosages based on t he Gl ycem ic I ndex (GI ) & Gl ycem ic Load (GL) of
t heir chosen food sources. The prot ein, fat & fiber int ake al ongside
carbohydrat e int ake, com bined w it h vigorous act ivit y post -adm inist rat ion, can
l ow er bl ood sugar l evel s furt her t han expect ed! Part l y because t he digest ion
rat e reduces w hen you’re com bining prot ein, fat & fiber w it h carbohydrat es and
because vigorous act ivit y by it sel f reduces bl ood gl ucose l evel s by prom ot ing
gl ucose upt ake.
I t ’s al m ost a given t hat bodybuil ders, st rengt h at hl et es & fit ness ent husiast s
w il l , at one point , experience hypogl ycem ia w hen t hey incorporat e any
exogenous I nsul in form ul at ion. Sym pt om s of hypogl ycem ia incl ude, but are not
l im it ed t o; an irregul ar or fast heart beat , fat igue, col d sw eet s or profuse
sw eat ing, shakiness, hunger, irrit abil it y, and t ingl ing or num bness of t he l ips,
t ongue, or cheeks (parest hesia).
I n ext rem e cases, as hypogl ycem ia w orsens; confusion, bl urred vision, seizures,
or l oss of consciousness. I n t he l ast 2 scenarios, t he individual w il l be unabl e
t o rest ore t heir bl ood gl ucose l evel s by drinking Gat orade, Pedial yt e, or coconut
w at er t hem sel ves. The individual al so w on’t be abl e t o inform ot hers of t he
sym pt om s t hey’re experienci ng and inst ruct t hem on how t o undo t heir st at e
of severe hypogl ycem ia.
I f t he individual suspect s t hat t hey m ight l ose consciousness, t hey need t o call
911, 112, or t heir l ocal em ergency num ber I MMEDI ATELY! Or inform byst anders
of I nsul in overdose & severe hypogl ycem ia, inst ruct t hem t o cal l t heir l ocal
em ergency num ber, or cont act t he nearest hospit al for im m ediat e assist ance
and provide proper t reat m ent . I nsul in users can purchase a cheap Medical Al ert
Bracel et from Am azon or t heir l ocal pharm acy and onl y w ear it w hen t hey
adm inist ered I nsul in, in case t hey becom e unconscious.
Byst anders w ho underst and Diabet es and severe hypogl ycem ia, resul t ing in
seizures or l oss of consciousness, shoul d adm inist rat or an em ergency Gl ucagon
inject ion if possibl e, w hich rel eases st ored gl ycogen from t he l iver int o t he
bl oodst ream , raising and rest oring bl ood gl ucose l evel s. Hopeful l y, a
know l edgeabl e byst ander is present if severe hypogl ycem ia occurs, and
Gl ucagon is avail abl e and adm inist ered t o keep t he individual con scious!
Gl ucagon Em ergency Kit s are prescribed for pat ient s w it h Type 1 Diabet es. They
m ight be difficul t t o obt ain by non-diabet ics, as Gl ucagon isn’t readil y avail abl e
from onl ine pharm acies or t ypical PED sources.
I f t he st at e of severe hypogl ycem ia and l oss of consciousness isn’t resol ved, t he

person sl ips int o a Diabet ic com a, w hich is a l ife-t hreat ening em ergency and
can resul t in deat h or a perm anent com at ose st at e. I nst ances of t his occurring
in bodybuil ding is al m ost unheard of. How ever, you st il l need t o reconsider t he
possibil it y before at t em pt ing t o use exogenous I nsul i n, even if you t ravel w it h
a Gl ucom et er, Gat orade, Pedial yt e, coconut w at er, and em ergency Gl ucagon kit !
Horm one Ref erence Ranges

When deciding t o incorporat e ex ogenous I nsul in int o your PED Prot ocol , you’re
aim ing t o m aint ain serum gl ucose concent rat ions w it hin t he est abl ished
heal t hy reference ranges. Ot her heal t h m arkers m i ght al so get affect ed by
frequent or higher dosages of exogenous I nsul in. Bel ow are t he st andard
reference ranges for heal t hy adul t m en & w om en over 18 years of age:
Bl ood Glucose
• Fast ing Bl ood Gl ucose Level s upon Waking: 70-100 m g/ dL or 3.9-5.5 m m ol / L

• Bl ood Gl ucose Level s 2 Hours aft er Meal s (Post -Prandial ): 90– 130 m g/ dL or
5.0– 7.2 m m ol / L
Thyroid Horm ones
• Thyroid-St im ul at ing Horm one / Thyrot ropin (TSH): 0.5-5.0 m I U/ L

• Tot al Thyroxine (T4): 5.5-12.5 μg/ dL or 94.02-213.68 nm ol / L
• Free Thyroxine (T4): 0.8-1.8 ng/ dL or 10.30-23.17 pm ol / L
• Tot al Triiodot hyronine (T3): 70-200 ng/ dL or 1.08-3.08 nm ol / L
• Free Triiodot hyronine (T3): 2.3-4.2 pg/ m L or 3.53-6.45 pm ol / L
Pept ide Hormones
• Grow t h Horm one (GH): 0.4-10 ng/ m L or 18-44 pm ol / L

• I nsul in-Like Grow t h Fact or 1 (I GF-1): 53-640 ng/ m L or 6.9-83.8 nm ol / L
• Fast ing I nsul in: 1.4-14.0 μI U/ m L or 9.7-97.2 pm ol / L
• Pro-I nsul in: 26.5-176.4 pg/ m L or 3.0-20.0 pm ol / L
• Gl ucagon: <80 pg/ m L
• Hem ogl obin A1C: 4.7-5.8% or 0.047-0.058
Bl ood Lipids
• Apol ipoprot ein B: 50-110 m g/ dL or 0.5-1.1 g/ L

• Lipoprot ein A: <30 m g/ dL or <1.07 μm ol / L
• Free Fat t y Acids: 10.6-18.0 m g/ dL or 0.4-0.7 nm ol / L
• Tot al Chol est erol :

Opt im al ; <200 m g/ dL or <5.18 m m ol / L
Borderl ine-High; 200-239 m g/ dL or 5.18-6.19 m m ol / L
High; >240 m g/ dL or >6.22 m m ol / L
• Trigl ycerides:
High; 200-499 m g/ dL or 5.18-12.92 m m ol / L
Very High; >500 m g/ dL or >12.95 m m ol / L
• High-Densit y Lipoprot ein (HDL) Chol est erol :

Opt im al ; >60 m g/ dL or >1.55 m m ol / L
Norm al ; 40-60 m g/ dL or 1.04-1.55 m m ol / L
Low; <40 m g/ dL or <1.04 m m ol / L
• Non-HDL Chol est erol :

High; >240 m g/ dL or >6.22 m m ol / L
• Low -Densit y Lipoprot ein (LDL) Chol est erol :
Low; 100-129 m g/ dL or 2.59-3.34 m m ol / L
High; 160-189 m g/ dL or 4.14-4.90 m m ol / L
Very High; >190 m g/ dL or >4.92 m m ol / L
Gl ucose Hom eost asis
Gl ucose hom eost asis is crit ical t o sust aining heal t h; gl ucose pl ays an essent ial
rol e as a source of energy for t he brain and m any ot her t issues of t he body.
Al t hough t he brain can al so use ket ones for energy, it can ’t sol el y rel y on
ket ones and st il l requires adequat e am ount s of gl ucose t o funct ion opt im al l y.
The l iver is t he prim ary source of gl ucose and ket ones; it produces gl ucose
t hrough several different m echanism s:
Gl ycogenesis is t he form at ion of gl ycogen from diet ary or convert ed gl ucose.

Gl ycogen is synt hesized depending on t he body’s dem and for gl ucose and
Adenosine TriPhosphat e (ATP), an energy-carrying m ol ecul e found in al l t he
body cel l s. ATP capt ures chem ical energy obt ained from gl ucose, am ino acid,
and fat t y acid m et abol ism and rel eases it as fuel for varied cel l ul ar processes.
I nsul in rel eased from t he bet a cel l s of t he pancreas st im ul at es gl ycogenesis
w it hin t he l iver or skel et al m uscl e.
Gl ycogenol ysis convert s st ored gl ycogen int o Gl ucose-1-Phosphat e (G1P) and

t hen int o Gl ucose-6-Phosphat e (G6P). Gl ycogenol ysis is regul at ed by Gl ucagon
rel eased from t he al pha cel l s of t he pancreas and Epinephrine rel eased from
t he Adrenal Gl ands. Bot h horm ones inhibit furt her gl ycogen synt hase and
prom ot e G1P & G6P conversion from gl ycogen st ores. Gl ycogenol ysis w it hin t he
l iver al l ow s gl ucose t o ent er t he bl ood circul at ion and provides energy
syst em ical l y. Wit hin skel et al m uscl e, gl ycogenol ysis onl y provides energy for
m uscl e cont ract ions.
Gl uconeogenesis synt hesizes gl ucose from non-carbohydrat e sources m ainl y

w it hin t he l iver and t he cort ex of t he Kidney. Gl uconeogenesis al so occurs in
t he brain, skel et al m uscl e, heart m uscl es, and ot her t issues of t he body t issue,
al beit in m i nut e quant it ies, w hich are oft en not sufficient t o sust ain energy
hom eost asis w it hin t hese organs. Gl uconeogenesis is cont inual l y occurring in
t he l iver t o m aint ain t he gl ucose concent rat ions in t he bl oodst ream , t o provide
gl ucose for organs t hat depend on gl ucose for energy product ion. Lact ic acid,
am ino acids from st ored or diet ary prot ein, and gl ycerol from st ored adipose
t issue can be convert ed int o gl ucose. Gl uconeogenesis is com parabl e t o an
exact reverse of gl ycol ysis; som e of t he st eps are ident ical , al beit in a reverse
direct ion. Gl uconeogenesis w it hin t he l iver can resul t in gl ycogenesis, st oring
convert ed gl ucose int o gl ycogen.
I f l iver gl ycogen st ores are ful l , t he convert ed gl ucose rel eases int o t he
circul at ory syst em for syst em ic energy product ion or st ored as gl ycogen in
ot her t issues of t he body.
Gl ycol ysis convert s gl ucose int o pyruvat e, w hich rel eases high -energy ATP
m ol ecul es in t he process. Gl ycol ysis is an oxygen -independent m et abol ic
pat hw ay; it is t he prim ary reason for cel l ul ar respirat ion. Gl ycol ysis requires t he
oxygen you breat he for ATP product ion, oxidizing gl ucose int o pyruvat e, w hich
rel eased carbon dioxide (CO2).
Gl ucose hom eost asis in t he bl oodst ream is essent ial for survival . Norm al
gl ucose hom eost asis is prim aril y m aint ained by I nsul i n & Gl ucagon. I nsul in
direct l y l ow ers gl ucose concent rat ions by prom ot ing cel l ul ar gl ucose upt ake.
I n cont rast , Gl ucagon prom ot es t he pol ar opposit e, prom ot ing gl ucose rel ease
from t he l iver or fat t y acid rel ease from adipose t issue, part of w hich is
convert ed int o gl ucose t hrough gl uconeogenesis.
I nsul in
I nsul in is a pept ide horm one produced by t he bet a cel l s of t he pancreat ic isl et s
in t he pancreas. I t is considered t he prim ary anabol i c hormone of t he body as
it regul at es t he m et abol ism of gl ucose, am ino acids & fat t y acids. I nsul in
prom ot es gl ucose absorpt ion from t he bl oodst ream int o t he l iver, brain,
skel et al m uscl e, adipose t issue, and ot her bodil y t issues. Upon ent ering t he
l iver or skel et al m uscl e, gl ucose is eit her used for energy product ion or
convert ed int o gl ycogen via gl ycogenesis. Adipose t issue can onl y ut il ize fat t y
acids for energy product ion and st orage; once gl ucose ent ers, it m et abol izes
int o t rigl ycerides via l ipogenesis. Diet ary fruct ose, a sim pl e carbohydrat e found
in fruit and veget abl es, can al so convert int o t rigl ycerides w it hin t he l iver w hen
l iver gl ycogen st ores are sat urat ed.
El evat ed I nsul in concent rat ions in t he bl oodst ream st rongl y inhibit gl ucose
product ion & secret ion by t he l iver. Circul at ing I nsul in al so affect s t he
synt hesis of prot eins in a w ide variet y of t issues; prom ot ing t he recruit m ent of
sm al l am ino acids w it hin t he bl oodst ream int o l arger pept ide chains and
prot ein st ruct ures w it hin cel l s as part of t he act ual t issue.
Low insul in l evel s in t he bl ood have t he opposit e effect by prom ot ing
w idespread cat abol ism ; gl ycogenol ysis breaks dow n l iver gl ycogen st ores, and
l ipol ysis breaks dow n body fat reserves. Lipol ysis can al so be st im ul at ed w it h
exogenous Grow t h Horm one, Yohim bine, Rauw ol scine, Cl enbut erol , Ephedrine,
or Anabol ic-Androgenic St eroids (AAS), w hich m oderat e ant agonize t he
Gl ucocort icoid Recept ors on adipose t issue.
Pancreat ic bet a cel l s secret e I nsul in int o t he bl oodst ream in response t o

fl uct uat ing bl ood gl ucose l evel s. I nsul in secret ion inhibit s w hen serum gl ucose
concent rat ions are bel ow a cert ain t hreshol d. How ever, t he Pancreat ic bet a
cel l s st il l secret e approxim at el y 0.25-1.5 unit s of I nsul in per hour in a fast ed
st at e, or bet w een 6-36iu per day in a fast ed st at e. This appears sufficient t o
regul at e serum gl ucose concent rat ion, w hich repl enishes w hen gl ycogen
rel eases from t he l iver as gl ucose t hrough gl ycogenol ysis and gl uconeogenesis
of eit her am ino acids or t he gl ycerol backbone com ing from freshl y rel eased
t rigl ycerides from st ored body fat reserves. This process hel ps t o regul at e
overal l energy bal ance and gl ucose hom eost asis in a fast ed st at e.
Bet a cel l s are t he sol e sit e of I nsul in synt hesis in t he body, sim il ar t o how t he
Pit uit ary Gl and is t he onl y sit e of Grow t h Horm one synt hesis. I n cont rast , t he
Test icl es are t he prim ary sit e of Test ost erone synt hesis, but t he Adrenal Gl ands
al so produce Test ost erone in t race am ount s. Sim il arl y, t he l iver is t he prim ary
sit e of I nsul in-l ike Grow t h Fact or-1 (I GF-1) & Mechano Grow t h Fact or (MGF)
synt hesis, w hil e skel et al m uscl e al so produces aut ocrine I GF-1 & MGF in
response t o int ense hypert rophy t raining, w hich predom inant l y act s l ocal l y.
The I nsul in pept ide m ol ecul e com pri ses 2 pept ide chains referred t o as t he A
Chain & B Chain. I n m ost hum ans, t he A Chain consist s of 21 am ino acids and
t he B chain of 30 am ino acids, resul t ing in a m ol ecul ar w eight of 5,808 Dal t ons
or 5.8 kil o-Dal t ons (kDa). I nsul in m ol ecul es t end t o form bonded dim ers in
sol ut ion due t o hydrogen-bonding bet w een t he C-Term ini of t he B Chains. I n
t he presence of Zinc ions, I nsul in dim ers associat e int o hexam ers. Singl e
I nsul in m ol ecul es are cal l ed I nsul in m onom ers.
These int eract ions bet w een I nsul in m ol ecul es l ay t he foundat ion for different
I nsul in preparat ions. Rapid-act ing I nsul in form ul at ions al t er one or several
am ino acids in t he A or B Chain, prevent ing t he m ol ecul es from form ing dim ers.
I nsul in form ul at ions t hat predom inant l y cont ain m onom ers are rapidl y
absorbed from t he subcut aneous space int o t he bl oodst ream , al l ow ing for
fast er bl ood gl ucose m anagem ent t han unm odified short -act ing I nsul in
preparat ions. On t he opposit e side, int erm ediat e-act ing & l ong-act ing I nsul in
form ul at ions cont ain B Chain m odificat ions, Zinc, and Phenol s, t o prom ot e
I nsul in hexam er form at ion.
I nsul in m onom ers and dim ers readil y diffuse int o t he bl oodst ream , w hil e
hexam ers diffuse poorl y. I nsul in hexam ers sl ow l y disassociat e int o dim ers and
m onom ers, ext ending t he act ive-l ife far beyond unm odified short -act ing
I nsul in preparat ions.
Am yl in
The bet a cel l s al so secret e Am yl in, or I sl et Am yl oid Pol ypept ide (I APP),
al ongside I nsul in, at an I nsul in:Am yl in rat io of approxim at el y 100:1. Am yl in
pl ays a key rol e in gl ycem ic regul at ion by sl ow ing gast ric em pt ying and
prom ot ing sat iet y, t hereby prevent ing post -prandial spikes in bl ood gl ucose
concent rat ions. Whil e I nsul in act ivel y regul at es serum gl ucose concent rat ions
by prom ot ing gl ucose absorpt ion int o cel l s, Am yl in indirect l y regul at es it by
sl ow ing t he rat e at w hich gl ucose ent ers t he bl oodst ream . I t is specul at ed t hat
t he I nsul in:Am yl in rat io is skew ed in individual s w it h uncont rol l abl e or
im paired appet it es.
Besides Am yl in, Gl ucagon-l ike Pept ide-1 (GLP-1) & Gast ric I nhibit ory
Pol ypept ide (GI P), al so know n as Gl ucose-dependent I nsul inot ropic
Pol ypept ide, al so prom ot e sat iat ion and inhibit gast ric em pt ying. Bot h GLP-1 &
GI P st im ul at e I nsul in & Am yl in secret ion fol l ow ing m eal s.
Gl ucagon
I nsul in’s com pl et el y opposing pept ide horm one is Gl ucagon, w hich is produced
by t he al pha cel l s of t he pancreas, spread rel at ivel y evenl y bet w een t he bet a
cel l s. Gl ucagon’s effect is opposit e t o t hat of I nsul in; it raises t he concent rat ion
of gl ucose & fat t y acids in t he bl oodst ream . Gl ucagon is considered a cat abol ic
horm one by st im ul at ing gl ycogenol ysis & gl uconeogenesis w it hin t he l iver and
l ipol ysis in adipose t issue.
Cont rary t o Cort isol , w hich al so induces gl ycogenol ysis, gl uconeogenesis &
l ipol ysis, Gl ucagon doesn’t cat abol ize or m et abol ize st ored am ino acids and
doesn’t oppose t he anabol i c effect s of I nsul in, regarding t he buil ding of
skel et al m uscl e t issue.
The pancreas rel eases Gl ucagon w hen serum gl ucose concent rat ions fal l bel ow
a cert ain t hreshol d. Keep in m ind t hat l ow carbohydrat e, high prot ein, m oderat e
fat diet s st il l al l ow for sufficient bl ood gl ucose l evel s due t o gl uconeogenesis
in t he l iver. When bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s
consum e a rel at ivel y high am ount of prot ein in t heir diet t o com pensat e for
rest rict ed carbohydrat es during a cut t ing phase, gl uconeogenesis keeps bl ood
gl ucose l evel s sufficient l y el evat ed, m inim izing t he need for Gl ucagon
secret ion t o prom ot e l ipol ysis or gl ycogenol ysis.
I f prot ein int ake is rest rict ed al ongside carbohydrat e int ake, as seen w it h a
t radit ional At kins Ket ogenic Diet , m odified fast ing, or com pl et e w at er fast ing
for several days, especial l y w hen com bined w it h m oderat e act ivit y, Gl ucagon is
secret ed frequent l y. This subsequent l y increases bl ood gl ucose, gl ycerol &
t rigl yceride l evel s but never t o unheal t hy am ount s. Gl ucagon induced
cat abol ism of l iver gl ycogen & body fat st ores is m oderat e and t ypical l y just
enough t o m aint ain bl ood gl ucose l evel s at t he bot t om of t he heal t hy reference
range, around 70m g/ dl or 3.9m m ol / L. How ever, Gl ucagon m ight raise serum
t rigl yceride l evel s t o t he t op of t he reference range, around 100-150m g/ dL /
1.13-1.69m m ol / L. The increase highl y depends on body fat reserves and act ivit y
l evel s.
Gl ucagon increases energy expendit ure, oft en resul t ing in a higher m et abol ic
rat e w hen fast ing l onger t han 3 days consecut ivel y. At t hat point , l iver gl ycogen
st ores are usual l y depl et ed, and gl ucagon rel ease rises t o provide sufficient
am ount s of energy from body fat reserves. Gl ucagon al so rel eases as a st ress
response w hen Cort isol l evel s are chronical l y el evat ed, w hich exacerbat es
Cort isol ’s cat abol i c effect s, resul t ing i n rel at ivel y high serum gl ucose &
t rigl yceride l evel s, inducing m oderat e I nsul in resist ance.
I nsul in, Am yl in, Gl ucagon, Gl ucagon-l ike Pept ide-1 (GLP-1) & Gast ric I nhibit ory
Pol ypept ide (GI P) are part of a feedback syst em t hat keeps bl ood gl ucose l evel s
st abl e t hroughout t he day, resul t ing in gl ucose hom eost asis.
Gl ucose Transport er Type-4
Gl ucose Transport ers (GLUTs) are a broad group of m em brane prot eins t hat
diffuse gl ucose t hrough t he cel l m em brane, al l ow ing it t o be used for energy
product ion or st ored as gl ycogen for l at er use. There are 14 separat e GLUTs,
w hich al l fil l different rol es in t he overal l upt ake of gl ucose from t he
bl oodst ream .
Som e GLUTs are bidirect ional , m eaning t hat gl ucose can ent er t he cel l s and exit
t he cel l s as needed unl ess m et abol ized int o Gl ucose-6-Phosphat e (G-6-P),
w hich can’t exit cel l s. Sat urat ed G-6-P & gl ycogen concent rat ions prevent
addit ional gl ucose from ent ering t he cel l s. Bidirect ional it y is required in l iver
cel l s t o upt ake gl ucose for gl ycol ysis and gl ycog enesis and gl ucose rel ease
fol l ow ing gl uconeogenesis. The bet a cel l s of t he pancreas al so require free-
fl ow ing gl ucose t o det erm ine serum concent rat ions based on int racel l ul ar
gl ucose concent rat ions. Bel ow is a brief descript ion of t he prim ary GLUT-t ypes
and t heir l ocat ion in t he body:
• GLUT-1: predom inant l y found in Red Bl ood Cel l s (RBC) and t he endot hel ial
cel l s of barrier t issues such as t he Bl ood-Brain Barrier (BBB) or l ungs.
• GLUT-2: predom inant l y found in t he kidneys, l iver, and pancreat ic bet a cel l s.
I t is al so present in t he sm al l int est ine epi t hel ium , w here it cont ribut es t o t he
absorpt ion of diet ary m onosaccharides (gl ucose, gal act ose, and fruct ose) and
t ransport s t hem int o t he bl oodst ream t hrough t he port al vein.
• GLUT-3: predom inant l y found in neurons and t he pl acent a. I t s high affinit y

al l ow s for gl ucose t ransport even w hen gl ucose concent rat ions are l ow .
• GLUT-4: predom inant l y found in skel et al m uscl e, cardiac m uscl e, and adipose
t issue. Unl ike ot her GLUTs, t ransl ocat ion is regul at ed by I nsul in and vigorous
act ivit y.
• GLUT-5: predom inant l y found in t he sm al l int est ine, it ’s special ized as a

fruct ose t ransport er. I t is al so present in skel et al m uscl e, t est icl es, kidneys,
adipose t issue, and t he brain.
• GLUT-7: predom inant l y found in t he sm al l and l arge int est ine, w here it
regul at es diet ary m onosaccharides’ absorpt ion al ongside GLUT2 & GLUT5.
• GLUT-8: predom inant l y found in neurons and t he t est icl es, but al so present in
m oderat e am ount s in t he hippocam pus. Sim il ar t o GLUT3, it can prom ot e
gl ucose upt ake in l ow gl ucose st at es.
I nsul in prom ot es Gl ucose Transport er Type-4 (GLUT-4) t ransl ocat ion w hen it
act ivat es t he I nsul in Recept or. How ever, I nsul in isn’t sol el y required t o
t ransl ocat e GLUT-4, sim il ar t o ot her Gl ucose Transport ers.
GLUT4 concent rat ion on t he cel l m em brane increases as a resul t of st renuous

m uscul ar cont ract ions & t axing exercise. Skel et al m uscl e readil y convert s
gl ucose, G-6-P & gl ycogen int o ATP for energy product ion, depl et ing
int racel l ul ar gl ucose, G-6-P & gl ycogen st ores. I n response, GLUT4 t ransl ocat es
t o t he cel l m em brane, al l ow ing addit ional gl ucose upt ake from t he
bl oodst ream t o facil it at e m ore ATP product ion. Furt herm ore, t he st ret ching of
skel et al m uscl es al so st im ul at es GLUT4 t ransl ocat ion and gl ucose upt ake.
The GLUT4 responds t o I nsul in w hen i t act ives t he I nsul in Recept or; GLUT4
t ransl ocat es ont o t he cel l m em brane and facil it at es t he diffusion of gl ucose
int o t he cel l , furt her enhancing t he process of gl ucose upt ake and energy
product ion of gl ycogen st orage. St renuous hypert rophy specific w orkout s
fol l ow ed by int ake of m edium -high Gl ycem ic I ndex carbohydrat es all ow s for
rapid gl ucose upt ake, especial l y w hen using ex ogenous I nsul in or I nsul in-l ike
Grow t h Fact or-1 (I GF-1), al ongside t he endogenous I nsul in w hich is rel eased by
t he bet a cel l s of t he pancreas.
GLUT4 is al so found in cardiac m uscl e, al t hough it prefers t o ut il ize fat t y acids

over gl ucose as t he prim ary source for energy. An el evat ed heart rat e &
increased energy dem and raises int ernal gl ucose oxidat ion, w hich resul t s in
increased GLUT1 & GLUT4 m ediat ed gl ucose t ransport at ion .
Mut at ions in t he GLUT4 genes of adipose t issue m i ght increase t he expression

of GLUT4, al l ow ing for addit ional gl ucose upt ake. This m ut at ion inadvert ent l y
cont ribut es t o unw ant ed body fat st orage, even w hen suppressing I nsul in
l evel s t hrough diet ary rest rict ions & regul ar exercise. I f t he individual doesn’t
at t em pt t o cont rol t heir food int ake, t his m ut at ion w il l undoubt edl y cont ribut e
t o body fat accum ul at ion!
Hem ogl obin A1c
Gl ycat ed Hem ogl obin (HbA1c) form s w hen Hem ogl obin (Hb) chem ical l y al t ers
as it spont aneousl y react s w it h m onosaccharides, incl uding; gl ucose, gal act ose,
or fruct ose. Whil e t est ing serum gl ucose concent rat ions onl y gives you an
assessm ent of readings at t hat part icul ar m om ent in t im e, t est ing Hem ogl obin
A1c al l ow s you t o assess if serum gl ucose concent rat ions are el evat ed or
excessive over a m uch l onger t im e.
The form at ions of gl ucose-hem ogl obin bonds represent t he am ount of gl ucose
t hat is present in t he bl oodst ream ; a higher percent age of HbA1c com pared t o
norm al Hem ogl obin indicat es chronical l y el evat ed bl ood gl ucose l evel s. The
port ion of HbA1c represent s a 3 m ont hs average of circul at ing gl ucose
concent rat ions. The unbound Hem ogl obin pept ide m ol ecul e it sel f has a Hal f-
Life of 21 days and an average t erm inal l ife of 120 days, w hil e t he funct ional
l ifet im e of Red Bl ood Cel l s (RBC), cont aining Hem ogl obin, is approxim at el y
100– 120 days. This resul t s in m inut e serum Hem ogl obin fl uct uat ions over t he
course of roughl y 3-4 m ont hs, at w hich point HbA1c concent rat ions are
reasonabl y accurat e t o det erm ine serum gl ucose concent rat ions. Keep in m ind
t hat gl ucose can bind t o unbound serum Hem ogl obin and t he Hem ogl obin
w it hin Red Bl ood Cel l s as it absorbs t hrough GLUT-1.
Cont rol l ed gl ucose l evel s resul t in norm al am ount s of Gl ycat ed Hem ogl obin; in
heal t hy individual s, HbA1c m akes up approx im at el y 4.7-5.8% of circul at ing
Hem ogl obin l evel s, averaging around 5% HbA1c. When t he am ount of gl ucose
in t he bl oodst ream rise, t he fract ion of Gl ycat ed Hem ogl obin predict abl y
increases. The HbA1c t est is prim aril y perform ed t o diagnose t he onset of
Diabet es Mel l it us or t o assess Gl ycem ic cont rol in pat ient s w it h Diabet es.
I n cases of Diabet es, PED induced I nsul in resist ance, or chronic carbohydrat e
int ake, HbA1c rises over t he reference range. Ot herw ise heal t hy bodybuil ders,
st rengt h at hl et es, or fit ness ent husiast s w ho use high dosages of exogenous
Grow t h Horm one or GH Secret agogues during t he offseason m i ght see t heir
HbA1c l evel rise t o 6.0-6.5%. As HbA1c concent rat ions increase, gl ucose
hom eost asis becom es increasingl y im port ant for offseason at hl et es.
I ndividual s w it h Type 1 or 2 Diabet es have a m uch higher HbA1c t o Hb rat io and
at t em pt t o keep t heir l evel s bel ow 7% w it h m edicat ions.
On t he opposit e side, it ’s rare for HbA1c t o drop bel ow t he reference range, even
aft er prol onged carbohydrat e rest rict ion during a Ket o genic or Carnivore Diet
w it hout carbohydrat e refeeds. This is m ost l ikel y due t o gl uconeogenesis in t he
l iver, m aint aining adequat e serum gl ucose l evel s in t he absence of diet ary
carbohydrat es.
Coach St eve had onl y seen HbA1c l evel s bel ow t he reference ran ge, bet w een
3.5-4.7% on bl ood w ork resul t s of l ong-t erm vegans, even w hen t hey consum ed
a l arge am ount of carbohydrat es on a dail y basis. This coul d be expl ained due
t o I ron, Vit am in B9 / Fol at e, or B12 / Cobal am in deficiency, al t ering t he
Hem ogl obin cont ent or l ifespan of Red Bl ood Cel l s. I ndividual s suffering from
Gl ucose-6-Phosphat e Dehydrogenase (G6PD) enzym e deficiency, sickl e-cel l
diseases, or any ot her condit ion causing prem at ure Red Bl ood Cel l dest ruct ion
m ight al so have HbA1c l evel s bel ow t he reference range.
Regul ar bl ood donat ions or t herapeut ic phl ebot om y al so changes t he rat io of

Gl ycat ed Hem ogl obin t o norm al Hem ogl obin. Bodybuil ders, st rengt h at hl et es,
or fit ness ent husiast s w ho donat e bl ood frequent l y, shoul d check t heir HbA1c
l evel s prior t o prevent skew ed readings!
Perform ance Enhancing Drugs w it h Eryt hropoiet in propert ies, incl uding;
Anadrol , Bol denone, Prim obol an, or EPO it sel f can l ow er t he rat io bet w een
HbA1c & Hb as w el l , by prom ot ing t he form at ion of new Red Bl ood Cel l s &
addit ional Hem ogl obin. I deal l y, you check circul at ing HbA1c l evel s before
int roducing t hese com pounds int o your PED Prot ocol , reassessing if HbA1c
concent rat ions changed 3-4 m ont hs l at er.
Essent ial Heal t h Monit oring Devices
Before you add exogenous I nsul in t o your PED Prot ocol , purchase t he
ESSENTI AL el ect ronic devices m ent ioned bel ow . Honest l y, every enhanced
bodybuil der, st rengt h at hl et e, or fit ness ent husiast shoul d have t hese devices
at hom e t o m onit or t heir healt h, w het her ON or OFF Cycl e, w it h or w it hout
I nsul in. Som e of t he t est ing equipm ent t hat t he hospit al s or cl inics use has
been st andardized and is avail abl e in sm al l & port abl e devices t hat can be
bought onl ine or at your l ocal pharm acy for a m i nim al invest m ent .
Bl ood Gl ucose Level Monit or (Gl ucom et er)

A gl ucom et er is a m edical device for det erm ining t he approxim at e
concent rat ion of gl ucose in t he bl oodst ream . This device is com m onl y used by
peopl e w it h Type 1 or 2 Diabet es t o assess t heir bl ood gl ucose l evel s before
adm inist ering exogenous I nsul i n t o cover m eal s. Gl ucom et ers are readil y used
by advanced bodybuil ders, st rengt h at hl et es & fit ness ent husiast s t o see if
t hey’re l osing I nsul in sensit ivit y during t he offseason and can m aint ain
sufficient gl ucose concent rat ions w hil e using exogenous I nsul in .
Bl ood gl ucose l evel s are m easured upon w aking, aft er fast ed cardio, 2 hours
aft er m eal s, post -w orkout , and before bed t o assess if bl ood gl ucose l evel s are
w it hin t heir respect ive reference ranges and det erm ine if you’re m aint aining
I nsul in sensit ivit y.
A gl ucom et er requires a sm al l drop of bl ood obt ained by pricking t he skin w it h

a l ancet provided w it h t he gl ucom et er kit . The bl ood sam pl e i s pl aced on a
disposabl e t est st rip t hat t he m et er reads and uses t o cal cul at e your bl ood
gl ucose l evel . The gl ucom et er displ ays t he m easurem ent in unit s of m g/ dl or
m m ol / l .
Bel ow are t he ranges for bl ood gl ucose l evel s, w hich are considered t o be
norm al and heal t hy:
• Fast ing Bl ood Gl ucose Level s upon Waking: 70-100 m g/ dL or 3.9-5.5 m m ol / L
• Bl ood Gl ucose Level s 2 Hours aft er Meal s: 90– 130 m g/ dL or 5.0– 7.2 m m ol / L
Fast ing Hypergl ycem ia is diagnosed as a bl ood gl ucose l evel higher t han 130
m g/ dl or 7.2 m m ol / l aft er fast ing (from cal ories, not w at er) for at l east 8 hours.
Post -Prandial Hypergl ycem ia is diagnosed as a bl ood gl ucose l evel higher t han
180 m g/ dl or 9.9 m m ol / l , 2 hours aft er eat ing a m eal cont aining carbohydrat es.
Heal t hy individual s w it hout Diabet es rarel y have bl ood gl ucose l evel s over 140
m g/ dl aft er consum ing a m eal unl ess t he m eal cont ained a l arge am ount of
processed carbohydrat es (cereal , popcorn, ice-cream , cake, et c.).
Fast ing & Post -Prandial Hypogl ycem ia is diagnosed as a bl ood gl ucose l evel
l ow er t han 70 m g/ dl or 3.9 m m ol / l aft er fast ing (from cal ories, not w at er) for at
l east 8 hours as w el l as in bet w een m eal s.
The m ost popul ar & accurat e bl ood gl ucose m et er is t he Accu -Chek Guide or
Guide Me produced by Roche, it can be bought onl ine on m ost ret ail w ebsit es
incl uding; Am azon, E-bay, Ladaza, Al iExpress & Shopee.
Accu-Chek Guide on Am azon: ht t ps:/ / am zn.t o/ 38jJkhd

Accu-Chek Guide Me on Am azon: ht t ps:/ / am zn.t o/ 3hTdATA
Accu-Chek Test St rips on Am azon: ht t ps:/ / am zn.t o/ 39a6x4F
Bl ood Ket one Level Monit or / Ket one Breat h Test er

Ket ones (Bet a-Hydroxybut yric Acid) or Ket one Bodies are produced in t he l iver
w hen l iver gl ycogen st ores and bl ood gl ucose l evel s are l ow . Low gl ycem i c
st at es al l ow t he brain t o sw it ch from gl ucose t o ket ones for energy
consum pt ion. Ket ones concent rat ions can be m easured in t he bl ood as w el l as
urine. Before bl ood & breat h t est ing equipm ent becam e avail abl e, urine ket one
st rips w ere used t o indicat e if t he person w as in ket osis or not . Now adays, you’re
abl e t o check t he ket one concent rat ion in t he bl oodst ream m ore accurat el y
using special ized el ect ronic devices.
Ket one m onit ors w ere devel oped t o check for Diabet ic Ket o-Acidosis (DKA) in
peopl e w it h Type 1 Diabet es. Sim il ar t o gl ucose, ket ones shoul d t ravel t o
m et abol ical l y act ive t issue and shoul dn’t rem ain in t he bl oodst ream in high
concent rat ions. Bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s can use
t hese ket one devices t o check t heir l evel of ket osis or det erm ine a st at e of Ket o-
Acidosis.
Measuring serum gl ucose & ket one l evel s frequent l y al l ow you t o assess t he
effect iveness of your ket ogenic diet before considering t o incorporat e I nsul in
t o im prove anabol ism or fat l oss. Ket one m onit ors are al so used t o det erm i ne
how l ong it t akes t o get back int o ket osis aft er a refeed w it h carbohydrat es or
cheat m eal .
Nut rit ional ket osis begins w it h bl ood ket one l evel s beyond 0.5 m m ol / L, w hil e
bl ood gl ucose l evel s are bet w een 65-80m g/ dL or 3.6-4.4m m ol / L. Nut rit ional
ket osis occurs nat ural l y upon w aking before consum ing breakfast , as l iver
gl ycogen com m onl y depl et es overnight w hil e in a cal orie deficit .
I ndividual s w ho fol l ow a ket ogenic diet rest rict carbohydrat es t o 50-70g per
day and onl y have direct carb sources post -w orkout w hen t hey’re sufficient l y
fat adapt ed. On a ket ogenic diet , bl ood ket one l evel s sl ow l y rise bet w een 1.0-
4.5m m ol / l depending on t he t im e of day. The prot ein & fat cont ent of t he m eal s
consum ed prior det erm ines t he num ber of ket one bodies in t he bl ood. Fat
burners are al so abl e t o increase ket one bodies. Eat ing a m eal w it h
carbohydrat es im pairs ket one product ion in t he l iver, brings your brain out of
ket osis, and sw it ches t he brain’s energy consum pt ion back t o gl ucose.
Fast ing for several days can increase bl ood ket one l evel s w el l above 5m m ol / L,
even cl ose t o t he 6.5-7.5m m ol / L range. Bl ood ket one l evel s above 8m m ol / L are
usual l y onl y seen in peopl e w it h Type 1 Diabet es, w ho produce t oo m any ket one
bodies t o com pensat e for t he inabil it y of gl ucose t o reach m et abol icall y act ive
t issue. The condit ion is cl assified as Diabet ic Ket o-Acidosis (KDA). Sym pt om s of
bl ood ket one l evel s beyond 8.0m m l / L incl ude; excessive t hirst , cot t onm out h,
increased urinat ion, and fruit y or acidic sm el l of t he breat h or bodil y fl uids.
Com binat ion gl ucose & ket one m et ers are al so avail able onl ine; m ost devices
are of decent qual it y but are not as accurat e com pared t o t he Accu -Check by
Roche. Popul ar com bo m et ers are t he Precision Xt ra & KETO-MOJO; t hey can be
bought onl ine on popul ar w ebsit es, incl uding; Am azon & E-bay.
Precision Xt ra on Am azon: ht t ps:/ / am zn.t o/ 2XeSl 4W

KETO-MOJO on Am azon: ht t ps:/ / am zn.t o/ 3nn7I m C
Ket one breat h t est ers are reasonabl y new t echnol ogy based on breat hal yzers
used by pol ice officers t o m easure al cohol concent rat ions in t he bl ood. Coach
St eve hasn’t had a chance t o use a ket one breat h t est er him sel f. Several of his
cl ient s w ho fol l ow a ket ogenic diet use a ket one breat h t est er, and t hey appear
t o be as accurat e as m ost ket one bl ood m onit ors.
The m ost popul ar ket one breat h t est ers are t he Ket one Breat h Met er, V2
Ket oscan & GDbow Ket osis Anal yzer; t hey can be bought onl ine on Am azon.
Ket one Breat h Met er on Am azon: ht t ps:/ / am zn.t o/ 35kxiSS

V2 Ket oscan on Am azon: ht t ps:/ / am zn.t o/ 3oof7U3
GDbow Ket osis Anal yzer on Am azon: ht t ps:/ / am zn.t o/ 391KOfa
Wrist Bl ood Pressure Monit or

I ncorporat ing exogenous I nsul in int o your PED Prot ocol can cause rapid w eight
gain, w hich w il l inadvert ent l y affect your bl ood pressure negat ivel y. The
increase in body w eight isn’t al w ays dram at ic and highl y depends on t he
am ount of food, Anabol ic-Androgenic St eroids (AAS), Grow t h Horm one, I nsul in-
Like Grow t h Fact or 1 (I GF-1) & I nsul in you’re using. During t he offseason, you’l l
experience m ore rapid w eight gain com pared t o using m oderat e am ount s of
I nsul in w hil e cut t ing!
Perform ing dail y fast ed cardio at m oderat e int ensit y during t he offseason can
reduce t he addit ional bl ood pressure sl ight l y, as cardio t rains your heart t o
accl im at ize t o your ever-increasing body w eight . How ever, fast ed cardio
definit el y isn’t a fool -proof insurance pol icy against high bl ood pressure; ot her
m easures need t o t ake pl ace t o keep bl ood pressure in range w hen using
Perform ance Enhancing Drugs (PEDs).
For m ore inform at ion about bl ood pressure m anagem ent & cardiovascul ar,
consider purchasing t he “Com prehensive Guide t o Cardiovascul ar Heal t h on
Cycl e” eBook on The VigorousSt eve.com Shop: w ww .vigorousst eve.com / shop/
A Sphygm om anom et er or bl ood pressure m et er/ m onit or is a device used t o

m easure Syst ol ic & Diast ol ic bl ood pressure; m ost m odel s m easure heart rat e
as w el l . Bl ood pressure m onit ors are com posed of an infl at abl e cuff, w hich
col l apses and t hen rel eases t he art ery w it hin t he cuff in a cont rol l ed m anner.
Manual Sphygm om anom et ers use Mercury or use a m echanical Manom et er t o
m easure t he pressure changes. Digit al m et ers em pl oy Oscil l om et ric
m easurem ent s and el ect ronic cal cul at ions rat her t han Auscul t at ion.
Measurem ent s w it h bot h m anual & m echanical Sphygm om anom et ers are
al w ays in conjunct ion w it h a sensor t o det erm ine at w hat pressure bl ood fl ow
is just st art ing and at w hat pressure it is unim peded. This det erm i nes t he
readings of Syst ol ic & Diast olic bl ood pressure.
Advanced bodybuil ders, st rengt h at hlet es, or fit ness ent husiast s w il l have
difficul t y get t ing an accurat e reading using a bl ood pressure m onit or t hat uses
an arm cuff. These devices aren’t cal ibrat ed for m uscul ar arm s over 46cm /
18inch. Overl y m uscul ar at hl et es shoul d use a bl ood pressure m onit or t hat uses
a w rist cuff, w hich eit her sl ides over your hand or can be secured w it h Vel cro.
Take bl ood pressure readings w hil e sit t ing dow n for at l east 5 m inut es t o l et
your heart rat e & bl ood pressure ret urn t o basel ine. Make sure t o l eave a 1-2
cm / 0.5-1 inch space bet w een t he w rist cuff and your hand for an accurat e
reading. I deal l y, you w rap t he w rist cuff on t he sam e area you’d t ypical l y w ear
a w at ch aw ay from t he bones of t he w rist it sel f . Most BP devices st art w orking
aft er t urning t hem on and displ aying your heart rat e and Syst ol ic & Diast ol ic
bl ood pressure w it hin 2-3 m inut es of use.
Bel ow are t he ranges for different bl ood pressure cat egories det erm ined by t he
Am erican Heart Associat ion (AHA):
• Norm al : Syst ol ic bel ow 120m m hg & Diast ol ic bel ow 80m m hg.
• El evat ed: Syst ol ic 120-129m m hg & Diast ol ic bel ow 80m m hg.
• High Bl ood Pressure (St age 1): Syst ol ic 130-139m m hg & Diast ol ic 80-
89m m hg.
• High Bl ood Pressure (St age 2): Syst ol ic over 140m m hg & Diast ol ic over
90m m hg.
• Hypert ensive Crisis: Syst ol ic over 180m m hg & Diast ol ic over 120m m hg.
NOTE: I n cases of Hypert ensive Crisis, t he individual requires im m ediat e

m edical at t ent ion!
Bl ood pressure m anagem ent encom passes m any aspect s of enhanced

bodybuil ding, st rengt h sport s, or general fit ness, especial l y w hen gaining
w eight rapidl y. The m ost popul ar w rist bl ood pressure m onit or is t he Om ron 7
Series; it can be bought onl ine on m ost ret ail w ebsit es, incl uding; Am azon, E-
bay, Ladaza, Al iExpress & Shopee.
Om ron 7 Series on Am azon: ht t ps:/ / am zn.t o/ 3om cWAp
Diabet es
Diabet es Mel l it us is a m edical condit ion cl assified int o a group of m et abol ic
disorders. I t is charact erized by high bl ood gl ucose and el evat ed HbA1c l evel s
caused by im paired I nsul i n secret ion from t he pancreat ic bet a cel l s, poor
I nsul in sensit ivit y, or I nsul in resist ance.
Whil e Diabet es doesn’t happen overnight , earl y sym pt om s and progression

aren’t unheard of in bodybuil ding, st rengt h sport s, or ot her at hl et ic fiel ds w here
Perform ance Enhancing Drugs (PEDs) are used frequent l y. Most not abl y,
exogenous Grow t h Horm one, part icul arl y Grow t h Horm one Secret agogues, and
exogenous I nsul in have been l inked t o causing earl y sym pt om s of Diab et es in
enhanced individual s. I n m ost cases, t hese sym pt om s are rel at ed t o I nsul in
resist ance and are ent irel y reversibl e. I ncorporat ing t he inform at ion provided
w it hin t his eBooks shoul d prevent I nsul in resist ance and sym pt om s of Diabet es
al t oget her, assum ing exogenous I nsul in is used RESPONSI BLY!!!
Earl y sym pt om s of Diabet es incl ude; frequent urinat ion, sw eet -sm el l ing urine,
increased t hirst , or increased appet it e. Once Diabet es devel ops, it can l ead t o
m any heal t h com pl icat ions if l eft unt reat ed, incl udi ng; Diabet ic Ket o-Acidosis
(DKA), hypergl ycem ic st at es, cardiovascul ar disease, st roke, chronic kidney
disease, foot ul cers, dam age t o t he nerves, dam age t o t he eyes, and cognit ive
im pairm ent . Prol onged unt reat ed Diabet es oft en com pounds several of t hese
heal t h com pl icat ions, resul t ing in deat h.
When t he gl ucose concent rat ion in t he bl ood rem ains high over t im e, t he
kidneys reach a reabsorpt ion t hreshol d, causing gl ucose t o excret e in t he urine.
This inconsequent l y increases fl uid l oss and urine product ion; as t he urine’s
osm ot ic pressure increases, it inhibit s t he kidney’s abil it y t o reabsorb w at er,
resul t ing in dehydrat ion and increased t hirst over t im e.
Hypogl ycem ia is a com m on occurrence in individual s w it h Type 1 or Type 2

Diabet es. I t is oft en caused by im proper use of t he prescribed m edicat ion.
An est im at ed 463 m il l ion peopl e have Diabet es w orl dw ide, w hich is around
5.9% of t he hum an popul at ion. Approx im at el y 90% of t he diagnosed cases are
pat ient s w it h Type 2 Diabet es, spread rel at ivel y equal l y am ong m en and
w om en. This m akes Diabet es one of t he m ost com m on l ifest yl e diseases t hat
hum anit y suffers from .
Lifest yl e diseases are caused by t he w ay peopl e l ive t heir l ives; t hey aren’t
t ransm it t abl e, al t hough genet ics oft en pl ay a cont ribut ing fact or. Lack of
physical act ivit y cont ribut es t o m ost l ifest yl e diseases. Prol onged peri ods of
unheal t hy eat ing, com bi ned w it h exposure t o al cohol , drugs, and sm oking,
oft en l eads t o heart disease, st roke, obesit y, l ung cancer, and Type 2 Diabet es.
Furt her proof t hat Diabet es is predom inant l y a l ifest yl e disease, heredit ary
genet ic fact ors aside, can be observed w it h pet s, nam el y dogs and cat s w hose
sol e diet consist s of dry pet food. Pet food m anufact urers aren’t required t o
l abel t he carbohydrat e cont ent of t heir product s; m ost affordabl e and popul ar
brands cont ain approxim at el y 40-50% carbohydrat es. Rel at ivel y high for
dom est icat ed carnivores; al t hough dogs are current l y cl assified as om nivores,
t his is highl y debat ed am ong know l edgeabl e breeders and ow ners.
Pet s w ho l ive on dry pet food oft en devel op Diabet es in t heir l at er years, causing
a m yriad of heal t h com pl icat ions unt il t hey event ual l y require eut hanizat ion or
pass aw ay due t o decl ining heal t h. These heal t h com pl icat ions are com parabl e
t o t hose observed in hum ans suffering from Type 1 or 2 Diabet es. How ever, pet s
aren’t abl e t o cont rol t heir bl ood gl ucose readings as dil igent l y as hum ans,
w orsening t he progression unl ess t he ow ners are incredibl y hands-on t o
prevent t he progression or reverse t heir pet s’ Diabet es.
Type 1 Diabet es
Pat ient s are diagnosed w it h Type 1 Diabet es w hen t he bet a cel l s of t he
pancreas, are unabl e t o produce sufficient am ount s of I nsul i n t o cont rol bl ood
gl ucose concent rat ions. The m edical condit ion can al so be l abel ed as I nsul in
deficiency, sim il ar t o Test ost erone or Grow t h Horm one deficiencies. I n cases of
horm onal deficiencies, corresponding synt hesized bioident ical m edicat ions are
prescribed t o rest ore horm onal act ivit y t o sufficient l evel s.
Type 1 Diabet es can m anifest in ot herw ise heal t hy individual s w ho m anage

t heir body w eight and perform regul ar ex ercise, even t hough I nsul in sensit ivit y
and cel l ul ar response t o I nsul in is norm al . I n m any cases, Type 1 Diabet es is
caused by genet ic predisposit ions, resul t ing in insufficient I nsul in product ion.
Cert ain aut oim m une disorders dest roy t he bet a cel l s, reducing t he am ount of
overal l I nsul in & Am yl in produced by t he pancreas.
As Am yl in concent rat ions decl ine, hunger general l y rises, causing t he pat ient
t o eat uncont rol l abl y, w orsening t heir st at e of Type 1 Diabet es. I f t his issue isn’t
m anaged accordingl y, t he pat ient progresses from Type 1 Diabet es int o Type 2
Diabet es as serum gl ucose concent rat ions rise from overeat ing. At t he same
t im e, I nsul in & Am yl in l evel s decl ine as pancreat ic funct ion dim inishes,
prevent ing gl ucose hom eost asis i n t he bl oodst ream .
Type 1 Diabet es is m anaged w it h exogenous I nsul in. How ever, since exogenous
I nsul in doesn’t cont ain Am yl in, appet it e m ight rem ain uncont rol l abl e and m ust
be addressed w it h ot her m et hods.
Type 1 Diabet es can be a t em porary st at e if sym pt om s are addressed earl y on.

Bodybuil ders, st rengt h at hl et es & fit ness ent husiast s w ho consum e l arge
am ount s of carbohydrat es during t he offseason, in com binat ion w it h rel at ivel y
high dosages of exogenous Grow t h Horm one, oft en t ax t he bet a cel l s t o
produce addit ional am ount s of I nsul in, com pared t o w hat w oul d be required
w it hout t he use of GH. Chronical l y el evat ed serum concent rat ions of Grow t h
Horm one and Free Fat t y Acids (FFAs), w het her due t o exogenous GH
adm inist rat ions or GH Secret agogues, cause m i l d-m oderat e I nsul in resist ance.
During t he offseason, carbohydrat e int ake is general l y higher t o facil it at e a

higher w orkout capacit y and provide anabol ism by act ing as a prot ein-sparing
nut rient . How ever, serum gl ucose l evel s sl ow l y rise w it h cases of I nsul in
resist ance, signal ing t he pancreat ic bet a cel l s t o produce addit ional I nsul in t o
prom ot e gl ucose absorpt ion in t he l iver, skel et al m uscl e, or adipose t issue.
Whil e it oft en hel ps t o m aint ain serum gl ucose l evel s, it “exhaust s” t he bet a
cel l s over t im e, inducing I nsul in depl et ion aft er chronic overst im ul at ion of t he
m et abol ism .
Prevent ing t he exhaust ion of t he bet a cel l s is easil y prevent abl e by

incorporat ing exogenous I nsul in during t he offseason t o support t he pancreas
by covering a port ion of t he I nsul in required during t he day, t o facil it at e t he
absorpt ion of a high am ount of carbohydrat es.
The com pl et e excl usion of carbohydrat es as seen w it h t he Ket ogeni c &

Carnivore Diet , or by fast ing for several days, al so reduces t he requirem ent for
I nsul in & Am yl in, al l ow ing t he bet a cel l s t o repl enish t he m et abol ic pat hw ays
w hich cont ribut e t o I nsul in & Am yl in product ion.
Type 2 Diabet es
Pat ient s are diagnosed w it h Type 2 Diabet es w hen I nsul in resist ance raises
serum gl ucose concent rat ions, regardl ess of how m uch I nsul in is present in t he
bl oodst ream . Wit h I nsul in resist ance in Type 2 Diabet es, t he cel l s of t he l iver,
skel et al m uscl e, or adipose t issue fail t o respond t o I nsul in appropriat el y. As
t he disease progresses, t he bet a cel l s of t he pancreas m i ght exhaust I nsul in
product ion and cease t o funct ion correct l y al so. I t is bel ieved t hat Type 2
Diabet es is an inadequat e or defect ive response t o I nsul i n at t he I nsul in
Recept or sit e, m i nim izing or prevent ing Gl ucose Transport ers (GLUTs) from
t ransl ocat ing t o t he cel l m em brane t o prom ot e gl ucose upt ake.
Most pat ient s w ho devel op Type 2 Diabet es show cl ear evidence of prediabet ic
st at es, det erm ined w it h hi gh fast ing bl ood gl ucose l evel s (fast ing
hypergl ycem ia) or im paired gl ucose t ol erance. Bot h condit ions can be
m easured using a Gl ucom et er at hom e or as part of bl ood w ork m arker anal ysis
at a hospit al or cl inic. The progression of prediabet es t o apparent Type 2
Diabet es can be avoided, sl ow ed, or reversed w it h l ifest yl e changes or
m edicat ions t hat im prove I nsul in sensit ivit y or reduce gl ucose product ion
w it hin t he l iver.
Type 2 Diabet es oft en occurs in sedent ary individual s w ho are overw eight and
m ake poor diet ary choices. High-Fruct ose Corn Syrup (HFCS) w it hin condim ent s
or soda’s appears t o be a l eading cul prit . Ot her refined carbohydrat e sources,
excessive t rans- and sat urat ed fat int ake, and overal l cal orie consum pt ion
highl y cont ribut e t o t he devel opm ent and progression of Type 2 Diabet es.
A com parabl e condit ion occurs am ong bodybuil ders, st rengt h at hl et es & fit ness
ent husiast s during t he offseason, w hen chronical l y sat urat ed gl ycogen st ores,
high carbohydrat e int ake, and t he use of Grow t h Horm one & I nsu l in induces a
m oderat e st at e of I nsul in resist ance. Since at hl et es do perform frequent and
int ense form s of exercise, t hese st at es of t em porary I nsul in resist ance are
com pl et el y reversibl e. Overw eight and sedent ary peopl e m anage Type 2
Diabet es w it h diet and l ifest yl e changes, sl ow l y reducing t heir body w eight over
t im e.
I n som e cases, I nsul in sensit izing m edicat ions are required t o prom ot e gl ucose
upt ake and rest ore gl ucose hom eost asis. Met form in is com m onl y prescribed as
a first -l ine t reat m ent for Type 2 Diabet es.
Enhanced individual s oft en use Berberine or Met form in t o increase I nsul in
sensit ivit y w hil e fol l ow ing a m ini -diet , w hen t hey l ost sensit ivit y or experience
I nsul in resist ance during t he offseason.
Gest at ional Diabet es

Pregnant w om en m ight devel op Gest at ional Diabet es w it hout a previous
hist ory of diabet es. Gest at ional Diabet es cl osel y resem bl es Type 2 Diabet es in
several respect s; inadequat e I nsul in product ion and im paired I nsul in
responsiveness. I t occurs in around 2-10% of al l pregnancies.
I t is highl y recom m ended t hat pregnant w om en perform a gl ucose t ol erance

t est bet w een 24-28 w eeks of gest at ion. Gest at ional Diabet es is com m onl y
diagnosed in t he 2nd or 3rd t rim est er because rising Progest erone, Est radiol ,
hum an Pl acent al Lact ogen (hPL) & hum an Pl acent al Grow t h Horm one (hPGH)
l evel s induce m oderat e I nsul in resist ance t hrough different pat hw ays.
Progest erone reduces t he expression of I nsul in Recept or Subst rat e-1 (I RS-1),
inhibit ing I nsul in-induced GLUT4 t ransl ocat ion and gl ucose upt ake. Est radiol
reduces I nsul in sensit ivit y at high serum concent rat ions. hPL has bot h I nsul in-
l ike and ant i-I nsul in effect s. I t m ay increase gl ucose upt ake, oxidat ion and
prom ot e gl ycogen st orage in t he m ot her. I t is al so know n t o increase l ipol ysis
and increase Free Fat t y Acid (FFA) concent rat ions in t he bl oodst ream ,
cont ribut ing t o I nsul in resist ance. Whil e hPGH, sim il ar t o hGH, can bind t o t he
Grow t h Horm one Recept ors and pot ent iat e hGH-l ike effect s, cont ribut ing t o
I nsul in resist ance furt her. El evat ed Cort isol & Tum or Necrosis Fact or Al pha
(TNF-α ) al so cont ribut e t o I nsul in resist ance and Gest at ional Diabet es during
norm al pregnancy.
Gest at ional Diabet es is usual l y ful l y t reat abl e and com pl et el y resol ves aft er
giving birt h. How ever, t he condit ion st il l requires careful m edical supervision
t hroughout pregnancy t o prevent heal t h com pl icat ions t o t he fet us or m ot her.
Al zheim er’s Disease
Al t hough onl y 3 t ypes of Diabet es are cl inical l y recognized; Type 1, Type 2 &
Gest at ional Diabet es, considerabl e research suggest s t hat Al zheim er’s disease
shoul d be recl assified as Type 3 Diabet es. Rel at ivel y new m edical science
indicat es t hat Al zheim er’s disease t riggers by a t ype of I nsul in resist ance and
I nsul in-l ike Grow t h Fact or-1 (I GF-1) Recept or dysfunct ion t hat occurs
specifical l y in t he brain.
Type 2 Diabet es w as proven t o increase t he risk of Al zheim er’s disease by

reducing bl ood fl ow t o t he brain due t o dam aged bl ood vessel s from chronical l y
el evat ed gl ucose concent rat ions in t he bl oodst ream or caused by bet a-Am yl oid
pl aque buil dup surrounding t he cel l s of t he brain, as w el l as in t he Bl ood-Brain
Barrier (BBB). The cl assificat ion of Type 3 Diabet es is highl y cont roversial ; t he
m edical com m unit y does not w idel y accept it as a cl inical diagnosis.
Regardl ess of cl assificat ion, in cases of Al zheim er’s Disease, a l im it ed am ount

of gl ucose or ket ones are abl e t o ent er t he brain, al l ow ing for norm al cognit ive
funct ion. This ul t im at el y l eads t o neurol ogical and m ent al decl ine, incl uding;
m em ory l oss, im paired judgm ent , confusion, disori ent at ion, difficul t y
com pl et ing fam il iar t asks, or sudden personal it y changes.
I n m ost cases, Al zheim er’s Disease devel ops at advanced st ages in l ife. At t his
point , it m ight be chal l enging t o incorporat e l ifest yl e changes t hat com m onl y
hel p t o reduce or reverse t he progression of ot her t ypes of Diabet es.
Ot her t ypes of Diabet es incl ude; St eroid Diabet es caused by Gl ucocort icoid
t reat m ent s, Mat urit y Onset Diabet es of t he Young (MODY) caused by several
singl e-gene m ut at ions, or m al nut rit ion-rel at ed Diabet es. Diseases of m edical
condit ions t hat dam age t he pancreas al so cont ribut e t o t he devel opm ent of
Diabet es.
Causes of I nsul in Resist ance
I nsul in resist ance is a pat hol ogical condit ion in w hich cel l s of t he body fail t o
respond t o I nsul in; t he st at e is not uniquel y rel at ed t o Type 2 Diabet es; it al so
occurs in ot herw ise heal t hy individuals. There are m any causes of I nsul in
resist ance; t he underl ying process is not ent irel y underst ood in t he m edical
fiel d. I nsul in resist ance risk fact ors incl ude; obesit y, sedent ary l ifest yl e, genet ic
predisposit ions t o devel oping Diabet es, various m edical condit ions & cert ain
m edicat ions. I nsul in resist ance is considered a com ponent of m et abol ic
syndrom e and can oft en be im proved or com pl et el y reversed w it h l ifest yl e
changes, incl uding; diet ary adjust m ent s & frequent ex ercise.
I n st at es of I nsul in resist ance, pancreat ic bet a cel l s raise I nsul in secret ion t o
com pensat e for hypergl ycem ia, l eading t o hyperi nsul inem ia in t he
bl oodst ream . I f l eft unm anaged, t he condit ion event ual l y progresses int o Type
1 Diabet es as t he bet a cel l s are no l onger abl e t o produce sufficient am ount s
of I nsul in or Am yl in t o cont rol bl ood gl ucose l evel s and m odul at e appet it e and
gast ric em pt ying. There are several w ays t o assess I nsul i n resist ance m edical l y;
el evat ed fast ed I nsul in or bl ood gl ucose l evel s, el evat ed Hem ogl obin A1c
l evel s, or by perform ing a gl ucose t ol erance t est .
Carbohydrat e I nt ake
Bodybuil ders, st rengt h at hl et es & fit ness ent husiast s t ypical l y onl y experience
m oderat e I nsul in resist ance due t o chronic over-consum pt ion of carbohydrat es
during t he offseason. Frequent or high dosages of exogenous Grow t h Horm one
or GH Secret agogues al so pl ay a cont ribut ing fact or. The m ost pot ent GH
secret agogues, nam el y MK-677 or GHRP-6, increase appet it e severel y, enabl ing
t he individual t o easil y over-eat carbohydrat es or sat urat ed fat s, furt her
w orsening st at es of I nsul in resist ance. GLUT4 t ransl ocat ion or serum I nsul i n-
l ike Grow t h Fact or-1 l evel s aren’t t he issues for highl y act ive bodybuil ders,
st rengt h at hl et es & fit ness ent husiast s t hat incorporat e Grow t h Horm one int o
t heir PED Prot ocol . The l eading cause of I nsul in resist ance am ong enhanced
individual s is m ainly due t o t he reduct ion of I nsul in Recept ors in response t o
chronical l y sat urat ed gl ycogen st ores during t he offseason. Sat urat ed int ra-
m uscul ar t rigl ycerides cont ribut e t o t he decrease of I nsul in Recept ors as w el l .
Pancreat ic bet a cel l s are required t o overproduce I nsul in in an at t em pt t o
m aint ain gl ucose hom eost asis w hen l iver & skel et al m uscl e gl ycogen st ores
are ful l . How ever, since bl ood gl ucose isn’t abl e t o ent er l iver or skel et al m uscl e
cel l s due t o l oss of I nsul in sensit ivit y from sat urat ed gl ycogen and perhaps
t rigl yceride st ores, t he addit ional I nsul in prom ot es gl ucose upt ake int o adipose
t issue beneat h t he skin, w here it get s st ored as body fat . Adipose t issue is al so
found in t he abdom inal cavit y, w here it ’s l ocat ed near or surrounding several
vit al organs, incl uding; t he l iver, st om ach & i nt est ines. This adipose t issue is
know n as visceral fat and is one of t he cont ribut ing fact ors of dist ended
st om achs seen in com pet it ive bodybuil ders or st rengt h at hl et es. Anot her fact or
is int est inal grow t h due t o chronical l y el evat ed GH & I GF-1 concent rat ions and
over-consum pt ion of food during t he offseason!
Once visceral fat has form ed around t he abdom inal cavit y organs, it ’s very
difficul t t o be rem oved unl ess cal ories & I nsul in l evel s are severel y rest rict ed.
Ful l -fast ing for several days is required t o rem ove m oderat e am ount s of visceral
fat ; oft en several periods of ful l -fast ing are needed t o rem ove t he visceral fat
from t he abdom inal cavit y al t oget her! For m ore inform at ion about fast ing,
consider purchasing t he “Com prehensive Guide t o Fast ing” eBook on The
VigorousSt eve.com Shop: w w w .vigorousst eve.com / shop/
Exogenous Grow t h Horm one

Frequent or high dosages of exogenous Grow t h Horm one suppress gl ucose
upt ake and st im ul at e l ipol ysis in t he adipose t issue by act ivat ing Horm one-
Sensit ive Lipase (HSL), increasing Free Fat t y Acids (FFAs) & gl ycerol
concent rat ions in t he bl oodst ream . By it sel f, el evat ed l evel s of FFAs induce
m oderat e I nsul in resist ance by inhibit ing I nsul i n Recept or Subst rat e-1 (I RS-1)
act ivit y, w hich can reduce bot h Gl ucose Transport er Type-4 (GLUT-4) & I nsul in
Recept or densit y on t he cel l m em brane. The l iver subsequent l y convert s
gl ycerol int o gl ucose t hrough gl uconeogenesis, cont ribut ing t o a furt her rise in
bl ood gl ucose l evel s.
I nsul in sensit ivit y and bl ood gl ucose l evel s can easil y be m aint ained by spacing
exogenous Grow t h Horm one inject ions 1-2 hours aw ay from food cont aining
refined carbohydrat es or fat s. How ever, st archy carbohydrat es and unprocessed
fat sources aren’t conducive t o t he l oss of I nsul in sensit ivit y and el evat ed bl ood
gl ucose l evel s.
Whol e foods general l y require a l onger t im e t o digest and don’t cont ribut e
m uch t o FFAs, gl ycerol , or gl ucose concent rat ions in t he bl oodst ream .
Grow t h Horm one al so act s as an ant agonist on I nsul i n-st im ul at ed gl ucose

upt ake in t he l iver & skel et al m uscl e cel l s. Whil e hGH doesn’t bl ock t he I nsul in
recept or direct l y, but reduces t he cel l ’s response t o act ivat ed I nsul in Recept ors
t hrough several pat hw ays, resul t ing in im paired gl ucose upt ake. Coach St eve
recom m ends his cl ient s adm inist er exogenous Grow t h Horm one before act ivit y,
t o m inim ize or prevent t hese adverse effect s regarding gl ucose m anagem ent .
For m ore inform at ion about m aint aining I nsul in sensit ivit y at higher Grow t h
Horm one dosages during t he offseason, consider purchasing t he
“Com prehensive Guide t o Grow t h Horm one | I nsul i n-l ike Grow t h Fact or-1” or
“Offseason Grow t h Horm one | I nsul in-l ike Grow t h Fact or-1 | I nsul in Prot ocol s t o
prevent I nsul in Resist ance” eBooks on The VigorousSt eve.com Shop:
w w w.vigorousst eve.com / shop/
Gl ucose Level s
Exogenous Grow t h Horm one and I nsul in adm inist rat ions require you t o m onit or
your bl ood gl ucose l evel s careful l y, as rel at ivel y high rhGH dosages in a cal oric
surpl us can l ead t o I nsul in resist ance and cause dangerousl y high bl ood
gl ucose l evel s. Once your fast ing bl ood gl ucose readings reach over 100m g/ dL
or 5.5m m ol / L, or your post -prandial readings exceed 130m g/ dl or 7.8 m m ol / l in
bet w een m eal s, it ’s crucial t o m ake adjust m ent s t o your gl ycogen st ores,
carbohydrat e int ake, rhGH, or I nsul in Prot ocol ! On t he opposit e end, even a
m inor dose of I nsul in can cause dangerousl y l ow bl ood gl ucose l evel s,
especial l y w hen com bi ned w it h Gl ucose Disposal Agent s (GDAs), I nsul in -l ike
Grow t h Fact or-1 (I GF-1), by t aking I nsul in in a fast ed st at e, by t aking I nsul in
t hrough int ravenous inject ion, or on a diet w hich excl udes carbohydrat es.
I t ’s essent ial t o get a fundam ent al underst anding of how your body responds
t o different carbohydrat e sources, how your bl ood gl ucose l evel s change
t hroughout t he day and how exogenous I nsul in affect s your serum gl ucose
concent rat ions, w it h rel at ion t o your food int ake, PED Prot ocol , and
adm inist rat ion t echnique. Frequent or ongoing high bl ood gl ucose l evel s can
dam age t he nerves, bl ood vessel s & organs or l ead t o ot her severe m edical
condit ions w hen l eft unt reat ed.
Peopl e w ho devel op Type 1 Diabet es are prone t o t he buil d -up of excess
Ket ones in t he bl ood, an em ergency m edical condit ion cal l ed Diabet ic Ket o-
Acidosis (DKA). As soon as you see bl ood gl ucose l evel s rise t ow ards t he t op of
t he est abl ished heal t hy reference range or see readings above t he reference
range, it ’s t im e t o m ake appropriat e adjust m ent s t o your prot ocol and al l ow
bl ood gl ucose l evel s t o ret urn t o basel ine readings.
Loss of I nsul in sensit ivit y or I nsul in resist ance can be caused by high
carbohydrat e int ake, high fat int ake, excessive exogenous I nsul in use,
cont inuous high Grow t h Horm one use, or by using Grow t h Horm one
Secret agogues l ike MK-677 or GHRP-6. Dail y use of a Gl ucom et er is essent ial
w hen using Grow t h Horm one, GH Secret agogues, or I GF-1 frequent l y during t he
offseason, especial l y w hen com bining rhGH w it h rapid/ short -act ing or
int erm ediat e/ l ong-act ing I nsul ins t o ensure dosing is accurat e.
Horm one dosages during t he offseason, consider purchasing t he “Offseason
Grow t h Horm one | I nsul in-l ike Grow t h Fact or-1 | I nsul i n Prot ocol s t o prevent
I nsul in Resist ance” eBook on The VigorousSt eve.com Shop:
Cort isol Level s

Chronical l y el evat ed Cort isol l evel s due t o st ress, Vit am in D deficiency & non-
circadian rhyt hm sl eep cycl es have al so been associat ed w it h I nsul in
resist ance. Cort isol count eract s I nsul in; l eading t o increased gl uconeogenesis
w it hin t he l iver, reduced cel l ul ar ut il izat ion of gl ucose, and increased I nsul in
resist ance. Cort isol can al so decrease t he t ransl ocat ion of several Gl ucose
Transport er t o t he cel l m em brane.
Free Fat t y Acid Level s

I n ext rem e cases, com m onl y onl y seen in obesit y, I nsul i n resist ance on fat cel l s
resul t s in reduced upt ake of circul at ing gl ucose or l ipids. St ored t rigl ycerides
and gl ycerol hydrol yses int o t he bl oodst ream w hen I nsul i n resist ance occurs
on adipose t issue.
This l eads t o el evat ed Free Fat t y Acids (FFAs) concent rat ions and can furt her
w orsen I nsul in resist ance on t he l iver, skel et al m uscl e, and cardiac m uscl e. This
condit ion event ual l y resul t s in increased visceral fat grow t h & Non-Al cohol ic
Fat t y Liver Disease (NAFLD). This is t he m ain reason w hy you shoul d never dirt y
bul k, as t he com pl icat ions of NAFLD & visceral fat st ores m ight prevent
advanced at hl et es from get t ing pl easingl y l ean in t he near fut ure! Depending
on t he severit y of t he Non-Al cohol ic Fat t y Liver Disease, it m ight t ake m ont hs,
or even years, before t he l iver ret urns t o a good st at e of heal t h!
I m proving I nsul in Sensit ivit y
To m aint ain I nsul in sensit ivit y year-round, eit her during t he offseason,
m aint enance phase, cut t ing phase, or cont est prep, t here are several
suppl em ent s, m edicat ions, Perform ance Enhancing Drugs (PEDs), or diet ing
st rat egies you can incorporat e int o your fit ness journey.
I nt ra-Muscul ar Gl ycogen St ores

When gl ycogen st ores in t he l iver & skel et al m uscl e cel l s are sat urat ed, I nsul in
recept or cont ent and densit y on t he cel l m em brane reduces significant l y.
GLUT4 t ransl ocat ion is al so im paired but general l y sufficient t o prom ot e
gl ucose upt ake w it hout t he presence of I nsul in fol l ow ing an int ense
hypert rophy w orkout . Sat urat ed gl ycogen st ores im pair furt her gl ucose upt ake
during t he day, l eading t o a m yriad of issues discussed previousl y.
To prevent l osing I nsul in sensit ivit y during t he offseason w hil e using

exogenous I nsul in, it ’s im perat ive t o m anage carbohydrat e int ake careful l y.
I deal l y, you consum e carbohydrat es based on act ivit y l evel s, al l ow ing for st abl e
bl ood gl ucose l evel s w hil e I nsulin (and perhaps I GF-1) increase gl ucose upt ake
and t he upt ake of al l ot her nut rient s. Carb-cycl ing based on act ivit y l evel al l ow s
for sufficient gl ycogen st ores t hroughout t he w eek, prevent ing over-sat urat ion
and l oss of I nsul in sensit ivit y, I nsul in resist ance, or gl ucose spil l over int o body
fat or visceral fat st ores.
Suppose your carbohydrat e budget during t he offseason is 300g per day or

2,100g carbohydrat es t hroughout a w hol e w eek. Considering t his carbohydrat e
budget , you can breakdow n carbohydrat e int ake based on t he m uscl e group(s)
you’re t raining during t he w eek, in t he fol l ow ing w ay:
• Arm s & Rest Days: 200g carbohydrat es.
• Chest & Shoul der Days: 300g carbohydrat es.
• Back & Leg Days: 400-500g carbohydrat es.
A dail y carbohydrat e budget of 500g per day or 3,500g per w eek al l ow s carb -
cycl ing t he fol l ow ing w ay:
• Arm s & Rest Days: 400g carbohydrat es.
• Chest & Shoul der Days: 500g carbohydrat es.
• Back & Leg Days: 600-700g carbohydrat es.
Keep in m ind t hat t he breakdow n for carb-cycl ing highl y depends on t he

vol um e & int ensi t y of t he w orkout , incl usi on of dail y fast ed cardio, individual
m et abol ic rat e, w hich ot her nut rient part it ioning or sensit izing agent s are part
of t he PED Prot ocol , and t he I nsul in prot ocol it sel f!
Mandat ory Suppl em ent s

Over t he years, Coach St eve has experim ent ed w it h t he fol l ow ing I nsul in
sensit izing suppl em ent s; Ceyl on & Cassia Cinnam on, Vanadyl Sul fat e,
Chrom ium Picol inat e, R+Al pha Lipoic Acid (ALA), Fenugreek, Sil ym arin / Mil k
Thist l e, I rvingia Garbonensis, Fucoxant hin, Kaem pferol & Myricet in. Eit her by
t hem sel ves or t hrough Gl ucose Disposal Agent s (GDAs) form ul at ion. How ever,
Coach St eve never found any of t hese ingredient s t o affect serum gl ucose l evel s
or fast ing I nsul in concent rat ion dram at ical l y, nor w ere t hese suppl em ent s abl e
t o reduce serum Hem ogl obin A1c (HbA1c) l evel w it h prol onged use!
Coach St eve and his cl ient s use t he fol l ow ing suppl em ent s year-round, w hich
am ong m any ot her heal t h benefit s, cont ribut e t o t he regul at ion & im provem ent
of overal l I nsul in sensit ivit y and cel l ul ar nut rient upt ake:
Appl e Cider Vinegar
Dose: 1 t abl et of 480-750m g or 25m l (dil ut ed) Appl e Cider Vinegar (ACV) l iquid
before each m eal cont aining carbohydrat es (4-6 t abl et s per day, 3,000-4,500m g
t ot al , or 100-150m l per day).
Now Foods Appl e Cider Vinegar Ext ra St rengt h: 750m g ACV pow der per t abl et .
Am erican Heal t h Appl e Cider Vinegar: 240m g ACV pow der per t abl et .
Appl e Cider Vi negar (ACV) is al l t he hype now adays because it w orks, pl ain and
sim pl e. I t appears t o be effect ive at suppressing t he speed at w hich gl ucose
ent ers t he bl oodst ream , w hich l ow ers t he peak serum gl ucose concent rat ions
and corresponding I nsul in secret ion. I n a sense, it has a sl ow ing effect
regarding gl ucose m et abol i sm , not a reducing effect , or act ing as a Gl ucose
Disposal Agent (GDA). Appl e Cider Vinegar effect ivel y l ow ers t he Gl ycem ic I ndex
(GI ) & Gl ycem ic Load (GL) of cert ain foods w hil e increasing m icro-nut rient
upt ake as ACV is highl y acidic and aids in digest ion.
Unl ike Met form in, it doesn’t sl ow digest ion dow n, t hough it does sl ow gast ric
em pt ying, w hich is t he rat e at w hich food ent ers t he int est inal t ract . Appl e Cider
Vinegar al l ow s food t o be in a furt her st at e of digest ion once it ent ers t he
int est inal t ract , al l ow ing for easier nut rient absorpt ion int o t he bl oodst ream .
ACV’s m ain act ive ingredient is Acet ic Acid, w hich al so hel ps break dow n
prot eins & fat s, besides sl ow ing carbohydrat e absorpt ion and im proving
gl ucose m et abol ism .
Appl e Cider Vinegar can be used in t he fol l ow ing w ays:
• 480-750mg ACV Tabl et s; 1 Tabl et t aken around 20m i n before m eal s. Make sure
you consum e a decent am ount of w at er t o prevent t he Tabl et from get t ing st uck
in your esophagus. The t abl et m ight burn a hol e and cause i nt ernal bl eeding if
it get s st uck, al t hough it is very, very rare for t hat t o happen!
• 25m l ACV w it h “t he Mot her”; dil ut ed in 300m l w at er and consum ed 10m in

before each m eal . Drink t his m ixt ure t hrough a st raw ; ot herw ise, t he Acet ic Acid
w il l sl ow l y dissol ve your t eet h’s enam el l ayer w hen you drink dil ut ed ACV
frequent l y!
Curcum in Phyt osom e (Meriva)
Dose: 1 capsul e of 500m g Curcum in Phyt osom e w it h dinner, perhaps anot her
capsul e of 500m g Curcum in Phyt osom e w it h breakfast & l unch w hen joint -
infl am m at ion is bot hersom e or severe (1-3 capsul es per day, 500-1,500m g t ot al ).
Curcum in is a yel l ow pigm ent prim aril y found in t urm eric, a fl ow ering pl ant of
t he ginger fam il y. Turm eric is readil y used in I ndian, Thai & Mal aysian dishes.
Curcum in is a Pol yphenol w it h pot ent ant i -infl am m at ory propert ies and can
increase t he num ber of ant ioxidant s t hat t he body produces nat ural l y. Turm eric
absorbs poorl y inside t he int est inal t ract ; Curcum i n m ust be ext ract ed and
com bined w it h eit her Peperine, Lipids (Rhizom e oil s), or Soy Lecit hin (Meriva)
t o prom ot e absorpt ion. Curcum in form ul at ions w it h Phyt osom e Meriva or
Rhizom es appear t o have t he m ost pot ent oral bioavail abil it y.
Suppl em ent at ion w it h Curcum in Ext ract s reduces infl amm at ory bl ood w ork
m arkers (C-React ive Prot ein & Eryt hrocyt e Sedim ent at ion Rat e), cont ribut es t o
heal t hy serum l ipid & gl ucose l evel s, im proves I nsul i n sensit ivit y, reduces joint
pain & joint infl am m at ion due t o injury or Art hrit is, im proves bl ood fl ow &
reduces high bl ood pressure.
Curcum in Ext ract s are prim aril y used t o reduce syst em ic infl am m at ion. I f you’re
considering suppl em ent at ion purel y t o im prove I nsul in sensit ivit y, 500m g w it h
dinner appears t o be sufficient . I n cases of severe syst em ic infl am m at ion and
chronical l y el evat ed C-React ive Prot ein l evel s, dail y adm inist rat ion of 1,500m g
Curcum in Phyt osom e w it h Meriva is required , spaced 500m g w it h breakfast ,
l unch & dinner. How ever, t his prot ocol depends on t he ex t ract & suppl em ent
form ul at ion's bioavail abil it y and m ight require adjust m ent if anot her version is
used w it h inferior bioavail abil it y. Once syst em ic infl am m at ion decreases and C-
React ive Prot ein l evel s are w it hin t he reference range (ideal l y bel ow 1m g/ l ), and
joint pain or discom fort is accept abl e, Curcum in suppl em ent at ion is reduced t o
500m g per day w it h dinner.
Cit rus Bergam ot
Dose: 1 capsul e of 500m g Cit rus Bergam ot w it h breakfast & dinner (2 capsul es
per day, 1,000m g t ot al ).
Bergam ot is a cit rus fruit t hat grow s excl usivel y in t he coast al region of
sout hern I t al y. Cit rus Bergam ot oil is ext ract ed from t he fruit ’s peel and has an
arom at ic scent ; it ’s com m onl y used as a fl avoring in Earl Grey Tea and fragrance
for perfum es. Cit rus Bergam ot Ext ract is derived from t he fruit ’s juice. I t is rich
in Bergam ot Pol yphenol s, w hich have pot ent ant ioxidant effect s, m anage bl ood
gl ucose l evel s, im prove serum l ipids, and reduce fat deposi t s inside t he l iver
seen in fat t y l iver diseases. They al so prot ect t he body against t he risk of
cardiovascul ar disease, diabet es, cancer, bone l oss, or bone dem ineral izat ion.
Cit rus Bergam ot suppl em ent at ion has been show n t o increase serum HDL l evel s
direct l y w hil e reducing Tot al Chol est erol & LDL l evel s w it hin or cl ose t o t he
heal t hy reference range w hil e sim ul t aneousl y im proving serum concent rat ions.
Enhanced bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s m ight not see
perfect l ipid or gl ucose l evel s, especial l y w hen using pot ent Androgenic
St eroids or SARMs.
General l y speaking, Cit rus Bergam ot suppl em ent at ion is sufficient t o im prove
HDL:LDL Rat io w hil e cruising or using m il d anabol ics com pounds l ike
Test ost erone, Nandrol one & Bol denone during t he offseason. How ever, w hil e
bl ast ing on higher dosages or pot ent AAS or SARMs, Cit rus Bergam ot oft en
needs t o be repl aced w it h Red Yeast Rice (nat ural St at in), , or Ezet im ibe t o keep
Tot al Chol est erol & LDL l evel s w it hin accept abl e param et ers!
Cit rus Bergam ot al so cont ribut es t o gl ucose hom eost asis in t he bl oodst ream ,
regardl ess of t he am ount of AAS or SARMs used. I t is current l y uncl ear if Cit rus
Bergam ot suppl em ent at ion is pow erful enough t o m i t igat e som e of t he I nsul in
resist ance w hich occurs during chronical l y sat urat ed gl ycogen st ores from high
exogenous Grow t h Horm one use or seen in GH Secret agogues l ike MK-677.
Gl ucose hom eost asis is a w el com e side-effect of Cit rus Bergam ot , as it ’s
prim aril y used t o im prove serum l ipid concent rat ions w hil e using PEDs.
I t ’s chal l enging t o m aint ain heal t hy l evel s of HDL w hil e using AAS or SARMs for
t hat m at t er. How ever, it is possibl e t o keep HDL above 60m g/ dL on a Horm one
Repl acem ent Therapy or Cruising Prot ocol w it h heal t hy eat ing habit s and fish
Oil / Kril l Oil suppl em ent at ion. I ncreasing Test ost erone dosages above 250m g
or 1m g / 1l bs body w eight per w eek or adding ot her AAS or SARMs, w il l m ost
cert ainl y l ow er serum HDL l evel s bel ow 60m g/ dL. HDL oft en f al l s bet w een 20-
40m g/ dL depending on w hich com pounds are being used, even if serum
Est rogen l evel s are al l ow ed t o reach 100pg/ m L or m ore, w hich is Gynecom ast ia
t errit ory for m ost peopl e. No am ount of heal t h suppl em ent at ion w il l bring your
HDL l evel s int o t he reference range w hil e bl ast ing, m inim izing t he t im e you’re
using pot ent Androgenic St eroids or SARMs.
I t w il l hel p keep l ipid l evel s cl ose t o t he reference range for m ost of t he t im e

you’re using peds at higher dosages. General recom m endat ions for l ipid &
gl ucose m anagem ent w hil e using PEDs is 500m g Cit rus Bergam ot w it h
breakfast & dinner (1,000m g per day t ot al ). The im provem ent s regarding
gl ucose hom eost asis are a w el com e and m il d beneficial side-effect .
Fish Oil : Omega-3 EPA & DHA
Dose: 1 capsul e of 1,000m g Fish Oil w it h 600-800m g EPA & DHA at each m eal
(4-6 capsul es per day, 2,400-4,800m g EPA & DHA t ot al ).
Jarrow Form ul as EPA-DHA Bal ance: 400m g EPA & 200m g DHA per 1,000m g
capsul e (600m g Om ega-3 fat t y acids t ot al ).
Cal ifornia Gol d Nut rit ion Om ega-800: 480m g EPA, 320m g DHA & 40m g ot her
Om ega-3 per 1,000m g capsul e (840m g Om ega-3 fat t y acids t ot al ).
Fish Oil is a com m on t erm used t o refer t o 2 kinds of Om ega-3 fat t y acids;
Eicosapent aenoic Acid (EPA) & Docosahexaenoic Acid (DHA). Bot h heal t hy
Om ega-3 fat t y acids are com m onl y found in fish (sal m on, herring, anchovies,
t una & sardines) & phyt opl ankt on. The om ega-3 in fl ax seeds or chia seeds is
Al pha-Linol enic Acid (ALA), w hich requires conversion int o t he EPA & DHA inside
t he body.
Heal t hy young m en m et abol ize approx im at el y 8% of diet ary ALA t o EPA, w hil e
l ess t han 4% convert s t o DHA. On t he opposit e side, heal t hy young w om en
m et abol ize approxim at el y 21% of diet ary ALA t o EPA, and around 9% convert s
t o DHA. The conversion of ALA int o EPA & DHA decl ines w it h age; on average,
onl y 1-10% of ALA m et abol izes int o EPA and approxim at el y 0.5-5% int o DHA.
Whil e t he rat e of conversion is ext rem el y l ow , it can be m oderat el y im proved
by reducing Om ega-6 & Om ega-9 int ake as t hey com pet e for t he sam e enzym es
t hat prom ot e ALA m et abol ism int o EPA & DHA.
EPA & DHA regul at e a w ide range of biol ogi cal processes, incl uding; t he
exercise-induced infl am m at ory response t o injury & oxidat ion, m et abol ic
signal ing pat hw ays, Brain funct ion, I nsul in sensit ivit y & serum l ipid
m anagem ent .
Adequat e EPA & DHA int ake from fish or t hrough suppl em ent at ion is show n t o
reduce serum t rigl yceride & chol est erol l evel s, im prove bl ood pressure in
hypert ensive cases, im prove m ood & sense of w el l being (t hrough t he reduct ion
of neuro-infl am m at ion), l ow er syst em ic infl am m at ion, act as nat ural ant i -
coagul ant , increase I nsul in sensit ivit y, im proves gl ucose hom eost asis, and
cont ribut e t o hyperpl asia as t he cel l m em branes cont ain high concent rat ions
of bot h EPA & DHA. Coach St eve and his cl ient s prefer 1 Capsul e of 1,000m g Fish
Oil cont aining 600-800m g EPA & DHA w it h each m eal t o increase t he m eal ’s
Om ega-3 cont ent and im prove I nsul in sensit ivit y t hroughout t he day.
Keep in m ind t hat cert ain fish oil suppl em ent s m ay cont ain harm ful l ipid
peroxides, w hich are oxidized fat s t hat act l ike free-radical s and can dam age
cel l s. These peroxides m ake t he suppl em ent t urn “Rancid”. The easiest w ay t o
assess if your Fish Oil has gone rancid is by opening t he gel capsul e and
sm el l ing & t ast ing it s cont ent .
Fish Oil suppl em ent s com e in m any different concent rat ions & pot enci es, onl y
buy suppl em ent s over 50% EPA & DHA (m ost are onl y 30% EPA & DHA).
Pharm aceut ical grade Fish Oil approved for cl inical set t ings is t est ed for
peroxides, heavy m et al s, and ot her cont am inant s & t oxins; t hese form ul at ions
usual l y cont ain over 60% EPA & DHA!
Kril l Oil : Ast axant hin & Omega-3 EPA & DHA
Dose: 1 capsul e of 1,000m g Kril l Oil w it h 120m g EPA & 60-70m g DHA at
breakfast & dinner w hil e bl ast ing, or over 30 years of age (2 capsul es per day,
840-900m g Om ega-3 fat t y acids t ot al ).
Jarrow Form ul as Kril l Oil : 120m g EPA, 70m g DHA, 260m g ot her Om ega-3 fat t y
acids, 650m g Phosphol ipids & 115m cg Ast axant hin per 1,000m g capsul e
(450m g Om ega-3 fat t y acids t ot al ).
Cal ifornia Gol d Nut rit ion Ant arct ic Kril l Oil : 120m g EPA, 60m g DHA, 240m g ot her
Om ega-3 fat t y acids, 400m g Phosphol ipids & 300m cg Ast axant hin per 1,000m g
capsul e (420m g Om ega-3 fat t y acids t ot al ).
Kril l Oil is derived from kril l , a t ype of crust aceans t hat predom inant l y feeds on
phyt opl ankt on & al gae, w hich suppl ies t he m ajorit y of t heir Om ega-3 cont ent .
Kril l cont ains t he sam e fat t y acids as Fish Oil ; Eicosapent aenoic Acid (EPA) &
Docosahexaenoic Acid (DHA). How ever, a l arge port ion of t he EPA & DHA in Kril l
is in t he form of a Phosphol ipid, w it h a phosphat e group on t he end of t he fat t y
acid, resul t ing in higher bioavail abil it y com pared t o Fish Oil . Al t hough t he EPA
& DHA concent rat ion in Kril l Oil is considerabl y l ow er, it provides sim il ar
beneficial effect s associat ed w it h Om ega-3 suppl em ent at ion.
Ast axant hin is a pink-red pigm ent & ket o-carot enoid found in various al gae.
Anim al s t hat feed on t he al gae, such as sal m on, red t rout , red sea bream ,
fl am ingos & crust aceans (incl uding shrim p, crab, l obst er, and kril l ), oft en
becom e pink in appearance.
Ast axant hin causes pink-red pigm ent at ion of t he shel l , skin & feat hers w hen
t he predom inant food source is al gae. This can be seen in anim al s l ike kril l or
fl am ingos. Al t hough Ast axant hin is chem ical l y sim il ar t o Bet a-Carot ene, it
provides different heal t h benefit s at m uch l ow er am ount s.
Kril l Oil suppl em ent s w it h Ast axant hin are know n t o have addit ional heart
heal t h prot ect ive effect s due t o a cascade of benefit s, incl uding ; reduced
syst em ic infl am m at ion l evel s t hrough ant i -infl am m at ory propert ies, reduced
oxidat ive st ress t hrough ant ioxidant propert ies, im proved serum l ipid
m anagem ent , increased I nsul in sensit ivit y, im proved gl ucose hom eost asis,
reduced percept ion of st ress as w el l as increased cognit ive funct ion, overal l
sense of w el l being & general ant i -aging.
Kril l Oil suppl em ent at ion on t op of Fish Oil suppl em ent at ion appears t o be
m ore beneficial over 30 years of age w hen t he body reduces t he synt hesis of
EPA & DHA and benefit s from t he ant i -aging propert ies of Phosphol ipids w it h
Ast axant hin. These benefit s are seen at dosages bet w een 1,000-3,000m g Kril l
Oil per day, com bined w it h Fish Oil supplem ent s dosed at each m eal . 2,000m g
Kril l Oil per day w hil e Bl ast ing (t o reduce oxidat ive st ress) appears t o be
sufficient in m ost cases. I ndividual s over 50 years of age shoul d suppl em ent
w it h Kril l Oil dail y, regardl ess of t he amount of PEDs t hey’re using.
Magnesium Gl ycinat e, BisGl ycinat e, or Cit rat e
Dose: 1 t abl et of 50-200m g Magnesium Gl ycinat e, BisGl ycinat e, or Cit rat e w it h

each m eal (4-6 t abl et s per day, 200-1,200m g t ot al ).
Magnesium is an essent ial diet ary m ineral t hat is used in over 300 separat e
processes in t he body. Sufficient int ake cont ribut es t o bl ood pressure
m anagem ent , I nsul in sensit ivit y & gl ucose hom eost asis, rel ax at ion of neuronal
act ivit y according t o t he ci rcadian rhyt hm & rel axat ion of m uscl e t issue post -
cont ract ion. Maint aining heal t hy m agnesium l evel s is al so associat ed w it h a
prot ect ive effect against depression & At t ent ion Deficit Hyperact ivit y Disorder
(ADHD). The m ajorit y of Magnesium in your body is bound t o prot eins or st ored
in your skel et on. Bones cont ain about hal f of t he body’s Magnesium as it ’s
necessary t o m ol d bone & t eet h and norm al nerve & m uscl e funct ion . Many
enzym es in t he body depend on Magnesium t o funct ion correct l y. Magnesium
al so pl ays an essent ial rol e in t he m et abol ism of Cal ci um & Pot assium .
The am ount of Magnesium your body absorbs highl y depends on t he am ount it
needs. Ot herw ise, Magnesium m erel y rem ains in t he int est inal t ract and act s as
a m il d l axat ive. An easy w ay t o assess how m uch m il l igram s of Magnesium your
body requires is by sl ow l y increasing suppl em ent al form s of Magnesium unt il
you get l oose st ool or diarrhea. When t hat happens, you sim pl y reduce t he dose
t o t he previous increm ent and cont inue on t he opt im al and absorbabl e am ount
of diet ary & suppl em ent al Magnesium you can have every day
Magnesium is very beneficial for heal t hy bl ood pressure and int ense
hypert rophy t raining as it hel ps t o rel ax t he m uscl es aft er a hard cont ract ion.
Sufficient Magnesium int ake hel ps l ow er t he w eight under t ensi on, w hich is a
l arge part of t he hypert rophy signal for m uscl e grow t h! Bodybuil ders, st rengt h
at hl et es, and fit ness ent husiast s ut il ize a l ot of Magnesium t his w ay as t he
negat ive port ion of t he repet it ion shoul d al w ays be perform ed sl ow er for
addit ional Tim e Under Tension (TUT), com pared t o t he expl osive posit ive
port ion, w here Cal cium is used!
I t ’s rel at ivel y easy t o get adequat e am ount s of Magnesium from your diet as it
is cont ained w it hin m ost popul ar food sources, incl uding; fruit s, veget abl es,
nut s, quinoa, oat m eal , and fish. These foods are com m onl y consum ed by
individual s w ho eat for perform ance. I n order t o suppl y m ore Magnesium for a
bet t er cont rol l ed eccent ric cont ract ion, consider adding Magnesium
suppl em ent s. Magnesium Cit rat e, Gl ycinat e, or Bisgl ycinat e are t he m ost
bioavail abl e form s. Coach St eve t akes 200m g Magnesium Gl ycinat e o r
Bisgl ycinat e w it h each m eal , up t o 1,200m g suppl em ent al Magnesium per day
on t op of 1,000m g diet ary Magnesium .
Vit am in D3 (Cholecal ciferol )
Dose: 1 capsul e of 5,000iu Vit am in D3 w it h breakfast or 3 capsul es of 1,000iu

Vit am in D3 w it h breakfast w hen using Vit am in K-Com pl ex suppl em ent s t hat
al ready cont ain 2,000iu Vit am in D3 (1-4 capsul es per day, 5,000iu t ot al ).
Vit am in D3 is an essent ial fat -sol ubl e nut rient t hat t he body can synt hesize in
t he skin from exposure t o sunl ight . The body produces Vi t am in D from
Chol est erol , provided t here is an adequat e am ount of UV l ight from t he sun (UV
I ndex over 3) or t anning bed. To get sufficient am ount s, a person general l y
needs 20 m inut es of ful l -body sunl ight exposure.
Vit am in D is al so found in fish, eggs & dairy product s, al beit in m oderat e
quant it ies, and t ypical l y doesn’t reach t he Dail y Recom m ended I nt ake (DRI ) of
600iu Vit am in D.
Suppl em ent al Vit am in D3 is associat ed w it h a w ide range of heal t h benefit s,

incl uding; increased cognit ion & m em ory, im proved I nsul in sensit ivit y,
im proved im m une syst em , m anagem ent in Sex -Horm one l evel s, m anagem ent
in bone heal t h & overal l sense of w el l being. Suppl em ent at ion can al so reduce
t he risks of Cancer, Heart & Cardiovascul ar Disease, Diabet es & Mul t ipl e
Scl erosis.
Unfort unat el y, it ’s al m ost im possibl e t o get adequat e am ount s of Vit am in D3

from your diet ; you’d eit her need t o t an dail y or use suppl em ent s. Worl d’s
Heal t hiest Foods l ist s sal m on, sardines & t una as t he highest sources of diet ary
Vit am in D3. How ever, w hen confirm ing t hese foods’ nut rit ional cont ent on SELF
Nut rit ion Dat a, it appears t hat t heir Vit am in D3 cont ent is insufficient at 50-
100iu t ot al t o reach t he DRI m inim um of 600iu. Bodybuil ders, st rengt h at hl et es
& fit ness ent husiast s are bet t er off w it h a 1,000i u Vi t am in D3 suppl em ent or
m ore, or 20 Minut es of ful l -body sunbat hing or t anning every day!
To im prove I nsul in sensi t ivit y, suppl em ent ing w it h 5,000iu Vit am in D3 per day
appears t o be sufficient . I nsulin sensit ivit y doesn’t im prove beyond 5,000iu
Vit am in D3 per day, al t hough 10,000iu dail y m i ght reduce t he risk for Cancer,
Heart & Cardiovascul ar Disease, Diabet es & Mul t ipl e Scl erosis.
Vit am in K Com plex (D3, K1, K2 MK-4 & K2 MK-7)
Dose: 1 capsul e of 2,180-2,600m cg Vit am in K-Com pl ex w it h breakfast w hil e

cruising, 1 capsul e of 2,180-2,600m cg w it h breakfast & dinner (2 capsul es per
day) w hil e bl ast ing.
Jarrow Form ul as K-Right : 2,000iu Vit am in D3, 500m cg Vit am in K1

(Phyt onadione), 1,500m cg Vit am in K2 MK-4 (Menaquinone-4) & 180m cg Vit am in
K2 MK-7 (Trans-Menaquinone-7) per capsul e; t ot al 2,180m cg Vi t am in K.
Life Ext ension Super K: 1,500m cg Vit am in K1 (Phyt onadione), 1,000m cg Vit am in
K2 MK-4 (Menaquinone-4) & 100m cg Vit am in K2 MK-7 (Trans-Menaquinone-7)
per capsul e; t ot al 2,600m cg Vit am in K.
Vit am in K is an essent ial fat -sol ubl e vit am in t hat pl ays a crucial rol e in bl ood
coagul at ion. Vit am in K is predom inant l y found in dark green l eafy veget abl es,
incl uding; kal e, spinach, m ust ard greens, col l ard greens, beet greens, parsl ey,
broccol i & brussel s sprout s, as w el l as m at cha green t ea & nat t o (Japanese
ferm ent ed soybeans). These sources of Vit am in K al so cont ain significant
am ount s of Pyrrol oQuinol ine Quinone (PQQ). Since Vit am in K2 is a resul t of
bact erial ferm ent at ion, it can al so be found in som e anim al product s, incl uding;
m il k & cheese.
Adequat e Vit am in K l evel s support heal t hy bl ood coagul at ion, w hil e higher
l evel s of vit amin k provide addit ional benefit s for t he cardiovascul ar syst em &
bone heal t h. I n t he bl oodst ream , Vit am in K cont ribut es t o Cal cium t ransport
and shut t l es Cal ci um int o bones & m uscl e t issue for im proved m uscul ar
cont ract ions. This reduces t he pot ent ial for cal cificat ion & st iffening of t he
art eries, furt her reducing t he risk of cardiovascul ar disease. Vit am in K m ay al so
hel p t o regul at e I nsul in Sensit ivit y, al t hough research and scient ific evidence
is som ew hat l im it ed at t his point .
Sim il ar t o Vit am in D3, it s difficul t t o obt ain high am ount s of Vit am in K from
diet ary sources al one, m ore specifical l y; Vit am in K1 (Phyl l oquinone), Vit am in K2
(MK-4 Menaquinone-4) & Vit am in K2 (as Nat ural MK-7 Menaquinone-7), w hich
cont ribut e t o cardiovascul ar & bone heal t h.
Vit am in K suppl em ent s oft en cont ain Vit am in D3 since bot h vit am ins cont ribut e
t o bone heal t h and have been show n t o reduce cardiovascul ar disease. When
suppl em ent ing w it h 1 or 2 Capsul es Jarrow Form ul as K-Right per day, you
al ready get 4,000iu Vit am in D3 al ongside 4,360m cg Vit am in K1, K2-MK4 & K2-
MK7, pl us w hat ever Vit am in D3 you’re acquiring t hrough diet ary m eans or
sunl ight exposure. I n t his case, addit ional Vi t am in D3 suppl em ent at ion m ight
not be needed unl ess you’re aim ing for 5,000-10,000iu Vi t am in D3 per day!
Opt ional Com pounds

Besides t he aforem ent ioned m andat ory Over-t he-Count er (OTC) suppl em ent s,
w hich m aint ain I nsul in sensit ivit y w hil e incorporat ing exogenous I nsul in int o
your PED Prot ocol , given carbohydrat e int ake is m oderat e, t he fol l ow ing
suppl em ent s, m edicat ions, or PEDs can im prove I nsul in sensit ivit y w hen
carbohydrat e int ake is rel at ivel y high:
Berberine
Dose: 1 capsul e of 500m g w it h dinner w hen exogenous I nsul ins have

m et abol ized, 1 capsul e of 500m g upon w aking w hil e using int erm ediat e/ l ong-
act ing I nsul in, 1 capsul e of 500m g w it h m eal s besides post -w orkout shake or
m eal (1-4 capsul es per day).
Berberine is a quat ernary am m onium sal t from t he prot o -berberine group of

benzyl -isoquinol ine al kal oids found in t he root s, rhizom es, st em s & barks of t he
berberis pl ant s. I t is al so found in Mahonia Aquifol ium (Oregon Grape), Hydrast is
Canadensis (Gol denseal ), Xant horhiza Sim pl icissim a (Yel l ow root ),
Phel l odendron Am urense (Am ur Cork Tree), Copt is Chinen sis (Chinese
Gol dt hread), Tinospora Cordifol ia, Argem one Mexicana (Prickl y Poppy) &
Eschschol zia Cal ifornica (Cal ifornian Poppy).
Berberine act ivat es t he 5' Adenosine Monophosphat e-act ivat ed Prot ein Kinase
enzym es (AMPK), w hil e sim ult aneousl y inhibit ing Prot ein-Tyrosine Phosphat ase
1b (PTP1b). This effect increases I nsul in sensit ivit y by aiding in t he regul at ion
of gl uconeogenesis w it hin t he l iver fol l ow ing a m eal cont aining carbohydrat es.
Berberine can prot ect over-act ivat ed Pancreat ic Bet a Cel l s by reduci ng t he need
for I nsul in and reducing infl am m at ory Cyt okines in t he bl oodst ream .
Berberine m ay al so act as a Dipept idyl Pept idase-4 I nhibi t or (DPP-4),

cont ribut ing t o an im paired breakdow n of I nsul in and ot her Grow t h Fact or
Pept ide horm ones.
Suppl em ent ary Berberine ext ract s prim aril y reduce I nsul in resist ance and
im prove several biom arkers in individual s w ho have Type I I Diabet es. Berberine
reduces fast ing serum gl ucose concent rat ions and im proves Hem ogl obin A1c
l evel s over t im e, w it h cont inues use. I t al so m oderat el y im prove pre-exist ing
high bl ood pressure and serum l ipid l evel s, not abl y; Tot al Chol est erol ,
Trigl ycerides, HDL & LDL m arkers. Berberine and Cit rus Bergam ot are
suppl em ent s t hat highl y com pl em ent each ot her's beneficial heal t h eff ect s,
w here Berberine im proves Cit rus Bergam ot ’s im pact on l ipid m arkers. At t he
sam e t im e, Cit rus Bergam ot enhances Berberine’s effect on gl ucose
hom eost asis.
Several st udies have show n t hat Berberine is equal l y effect ive as Met form in on
a Mil l igram for Mil l igram basis, w here 1,500m g Berberine or 1,500m g Met form in
sim il arl y im proved bl ood gl ucose l evel s in peopl e w it h Type 2 Diabet es.
Berberine suppl em ent at ion is circum st ant ial and highl y depends on your
exogenous I nsul in prot ocol . Bel ow are general l y recom m ended guidel ines for
Berberine adm inist rat ion concerning t he t ype of I nsul in and t im ing prot ocol
used:
500mg Berberine before Bed:
Taking Berberine before bed doesn’t dispose of any gl ucose overnight . I nst ead,
it sl ow l y increases I nsul in sensit ivit y al l ow ing im proved gl ucose m et abol ism
t he next day. During t he offseason, his prot ocol sw it ches your body overnight ,
from st oring cal ories back t o rel easing cal ories as serum gl ucose & I nsul in
concent rat ions ret urn t o basel ine upon w aking. Bodybuil ders, st rengt h at hl et es,
or fit ness ent husiast s w ho perform dail y fast ed cardio during t he offseason t o
accl im at ize t o t he ever-increasing body w eight , not ice t hat Berberine before
bed m inim izes body fat gain. Berberine suppl em ent at ion al l ow s at hl et es t o st ay
rel at ivel y l ean w hil e in a (sl ight ) cal oric surpl us. At hl et es w ho carb-cycl e based
on act ivit y during t he offseason don’t require dail y Berberine before bed; it ’s
onl y used aft er days w it h m oderat e-high carbohydrat e int ake and isn’t needed
on l ow carbohydrat e days.
DO NOT TAKE BERBERI NE BEFORE BED WHEN USI NG I NTERMEDI ATE-ACTI NG OR

LONG-ACTI NG I NSULI NS!!!
I ncreasing I nsul in sensit ivit y overnight w hil e I sophane / NPH I nsul in, Lant us,
Toujeo, Basagl ar, Levem ir, or Tresiba are st il l act ive, w hich sl ow l y l ow er bl ood
gl ucose l evel s in t he absence of food, is a recipe for disast er! I f you find yoursel f
in a sit uat ion w here you t ook Berberine before bed w hil e using a m oderat e dose
of int erm ediat e/ l ong-act ing I nsul in, m ake sure you consum e at l east 500g
sw eet or w hit e pot at o, w hich cont ains around 100g carbohydrat es, before bed
t o sust ain adequat e gl ucose concent rat ions t hroughout t he night ! 100g
carbohydrat es shoul d be sufficient t o cover 5iu int erm ediat e/ l ong-act ing
I nsul in, given you’re not a Type 1 Diabet ic. Suppose you used a reasonabl y high
dosage of int erm ediat e/ l ong-act ing I nsul in, around 1iu per 10g carbohydrat es
consum ed t hat day. I n t hat case, you need t o st ay aw ake t hroughout t he night
and consum e carbohydrat es frequent l y t o sust ain gl ucose concent rat ions. The
al t ernat ive is t o consum e an ext ra-l arge 4 cheese pizza, w hich m aint ains bl ood
gl ucose l evel s w el l beyond w hat ’s required t o cover t he Berberine &
int erm ediat e/ l ong-act ing I nsul in! You’l l need t o do hours of cardio aft erw ard;
consider t hat punishm ent for st upidit y!!
500m g Berberine upon Waking:
I t is possibl e t o com bine Berberine w it h int erm ediat e/ l ong-act ing I nsul in upon
w aking, w het her t hat ’s a l ow -m oderat e dosage during a Ket ogenic diet or a
m oderat e-high dosage on a diet cont aining carbohydrat es. The synergy
bet w een Berberine & int erm ediat e/ l ong-act ing I nsul in al l ow s for l ow er I nsul in
dosages and m aint ains I nsul i n sensit ivit y in a cal oric surpl us during t he
offseason.
This prot ocol is part icul arl y useful w hen fast ing gl ucose l evel s st art t o increase
aft er prol onged use of int erm ediat e/ l ong-act ing I nsul in, indicat ing a decl ine of
I nsul in sensit ivit y. General l y speaking, using Berberine upon w aking keeps
fast ing bl ood gl ucose l evel s w it hin range, up unt il t he next day fol l ow ing
Berberine suppl em ent at ion.
I t is al so effect ive t o l ow er serum gl ucose concent rat ions w hil e perform ing
dail y fast ed cardio during t he offseason w hil e using int erm ediat e/ l ong -act ing
I nsul in t o prom ot e nut rient part it ioning during t he day. Since it t akes a few
hours for int erm ediat e/ l ong-act ing I nsul in t o reach peak serum concent rat ions,
t aking Berberine in a fast ed st at e before cardio significant l y im proves I nsul in
sensit ivit y and nut rient part it ioning t he rest of t he day. I n t he presence of
m inut e am ount s of ex ogenous int erm ediat e/ l ong-act ing I nsul in, t his prot ocol
al so prevent s any pot ent ial for at rophy of t he l ow er body, as int ram uscul ar
gl ycogen st ores repl enish during t he cardio session.
Advanced bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s w ho prefer a
sm al l am ount of rapid/ short -act ing I nsul in before fast ed cardio, w het her during
t he offseason, cut t ing phase, or cont est prep, general l y don’t require addit ional
Berberine t o im prove I nsul in sensit ivit y. The com binat ion of m oderat e act ivit y
and rapid/ short -act ing I nsul in l ow ers bl ood gl ucose concent rat ions sufficient l y
t o prom ot e addit ional fat l oss by raising Gl ucagon l evel s.
500mg Berberine w it h 1-4 m eal s per day:
I t is al so possibl e t o com bine Berberine w it h a l ow -m oderat e dose of

rapid/ short -act ing I nsul in around m eal s. I n t his case, consider suppl em ent ing
Berberine on an em pt y st om ach at around 20 m inut es (al ongside Appl e Cider
Vinegar) before consum ing a m eal t hat cont ains carbohydrat es.
Adm inist ering rapid/ short -act ing I nsul in right before or short l y aft er finishing
t he m eal . Assum ing t hat GLUT4 t ransl ocat ion occurs post -w orkout , or I GF-1 w as
adm inist ered w it h your pre-w orkout PED Prot ocol , you shoul dn’t need
addit ional Berberine t o im prove gl ucose upt ake f rom your post -w orkout m eal
or shake.
This prot ocol can al so be im pl em ent ed w hen using int erm ediat e/ l ong -act ing
I nsul in upon w aking w hen addit ional I nsul i n sensit ivit y is required at part icul ar
m eal s cont aining a reasonabl y high am ount of carbohydrat es. How ever, Coach
St eve m ust em phasize t hat l oss of I nsul in sensit ivit y w hen using
int erm ediat e/ l ong-act ing I nsul in during t he offseason, i n a carbohydrat e
surpl us, can’t be circum vent ed or undone w it h Berberine suppl em ent at ion.
These cases require a m ini-diet , t o rest ore I nsul in sensit ivit y by depl et ing
skel et al m uscl e & l iver gl ycogen st ores!
Met form in (Gl ucophage)
Met form in is a m edicine used t o t reat Type 2 Diabet es and t o hel p prevent Type
2 Diabet es in peopl e w ho are at high risk of devel oping t he condit io n. Merck-
Serono m anufact ures Gl ucophage & Gl ucophage XR. There are al so count l ess
generic Met form in m edicat ions avail abl e w hich act sim il arl y t o Gl ucophage.
Met form in reduces gast ric em pt ying, and t he am ount of gl ucose t he l iver
rel eases int o t he bl oodst ream . This causes a dow nw ards effect of im proving
I nsul in sensit ivit y because bl ood gl ucose l evel s rem ain considerabl y m ore
st abl e fol l ow ing a m eal w it h carbohydrat es, reducing bol us I nsul in secret ion
from t he pancreas direct l y fol l ow ing t he m eal .
Met form in is avail abl e in 2 variat ions; st andard rel ease (Gl ucophage) &
ext ended-rel ease (Gl ucophage XR). Convent ional 500-850m g Met form in is
com m onl y t aken right before a m eal cont aining m edium -high Gl ycem ic I ndex
(GI ) carbohydrat es. Ext ended-rel ease 1000m g Met form in is com m onl y t aken
before bed t o im prove I nsul in sensit ivit y t hroughout t he night .
Com m onl y occurring side effect s of Met form in are digest ion issues, incl uding;
bl oat ing, indigest ion, acid refl ux, gas, or st om ach cram ping. Bot h m et form in
versions can cause a significant am ount of gast ro-int est inal upset w hen t aken
before m eal s, m aking t he m edicat ion ex t rem el y im pract ical during t he
offseason.
I f you need t o increase I nsul in sensit ivit y before m eal s, consider using
Berberine inst ead, it doesn’t seem t o cause digest ion issues or reduces gast ric
em pt ying unl ess com bined w it h Appl e Cider Vinegar. Met form in m ight cause
hypogl ycem ia due t o reduced gl ucose rel ease from t he l iver w hen t aken before
m eal s earl ier in t he day!
Met form in al so severel y im pairs I GF-1 product ion in t he l iver w it h prol onged
use, a far m ore pronounced reduct ion com pared t o SERMs or Berberine. Serum
I GF-1 concent rat ions drop t o as l it t l e as 80ng/ m L w it hin 2 w eeks of using
500m g Met form in before bed, even if exogenous rhGH i s part of t he PED
Prot ocol . The onl y m et hod t o sust ain serum I GF-1 l evel s w hil e using Met form in,
is by adm inist ering exogenous I GF-1 at any point during t he day t o com pensat e
and rest ore serum concent rat ions.
Al t hough t his side effect isn’t desired w hen you’re using exogenous rhGH or
I GF-1 t o im prove recovery, anabolism & hyperpl asia, it can be beneficial t o
im prove I GF-1 sensit ivit y fast er during t he t im e you’ve cycl ed off exogenous
I GF-1 t em poraril y. 500-1000m g Met form in (XR) before bed for 1-2 w eeks l ow ers
serum I GF-1 concent rat ions and im proves I nsul in sensit ivit y.
The sam e prot ocol can be fol l ow ed t o rest ore I nsul in sensit ivit y aft er several
w eeks or m ont hs of offseason carbohydrat e int ake w hil e suppl em ent ing w it h
exogenous I nsul in t o support t he pancreat ic bet a cel l s and reduce t he dem and
for endogenous I nsul in product ion. Needl ess t o say, carbohydrat e int ake is
reduced by hal f or com pl et el y el im inat ed during a 1-2 w eek m ini -diet w it h 500-
1,000m g Met form in (XR) before bed. Over t he course of 2 w eeks, Met form in
direct l y increases I nsul in Recept or densit y and indirect l y increases I GF-1
Recept or densit y on skel et al m uscl e cel l s. This ul t im at el y rest ores sensit ivit y
t o basel ine before incorporat ing exogenous rhGH, I GF-1, or I nsul in.
Met form in use is circum st ant ial and highl y depends on your exogenous I nsul in
prot ocol . Bel ow are generall y recom m ended guidel ines for Met form in
adm inist rat ion concerning t he t ype of I nsul in and t im ing prot ocol used:
500-1000m g Ext ended-Rel ease Met form in (Gl ucophage XR) before bed:
Unl ike Berberine, ext ended-rel ease Met form in does dispose of som e gl ucose
overnight . This sl ow l y increases I nsul i n sensit ivit y al l ow ing im proved gl ucose
m et abol ism t he next day, t o a sl ight l y great er ext ent t han a com parabl e dose
of Berberine.
How ever, since Met form in disposes of part of t he diet ary carbohydrat es t hrough
st ool , oft en resul t ing in sl ight l y reduced gl ycogen st ores, causing a “fl at t er”
appearance t he next day. Sim il ar t o Berberine, Met form in before bed m akes
fast ed cardio during t he offseason m ore effect ive for fat l oss. Keeping t he
severe reduct ion of serum I GF-1 l evel s int o considerat ion, ext ended-rel ease
Met form in before bed is onl y suit abl e fol l ow ing a cheat m eal or ext ensive
refeed w it h m edium -high Gl ycem ic I ndex carbohydrat es. On t he ot her days, it ’s
probabl y bet t er t o use 500m g Berberine before bed, as it ’s not know n t o reduce
serum I GF-1 l evel s t hat dram at ical l y.
DO NOT TAKE METFORMI N BEFORE BED WHEN USI NG I NTERMEDI ATE-ACTI NG OR

LONG-ACTI NG I NSULI NS!!!
in a sit uat ion w here you t ook st andard-rel ease or ext ended-rel ease Met form in
before bed w hil e using a m oderat e dose of int erm ediat e/ l ong -act ing I nsul in,
m ake sure you consum e at l east 500g sw eet or w hit e pot at o, w hich cont ains
around 100g carbohydrat es, before bed t o sust ain adequat e gl ucose
concent rat ions t hroughout t he night ! 100g carbohydrat es shoul d be sufficient
t o cover 5iu int erm ediat e/ l ong-act ing I nsul in, given you’re not a Type 1
Diabet ic. Suppose you used a reasonabl y high dosage of int erm ediat e/ l ong-
act ing I nsul in, around 1iu per 10g carbohydrat es consum ed t hat day. I n t hat
case, you need t o st ay aw ake t hroughout t he night and consum e carbohydrat es
frequent l y t o sust ain gl ucose concent rat ions. The al t ernat ive is t o consum e an
ext ra-l arge 4 cheese pizza, w hich m aint ains bl ood gl ucose l evel s beyond w hat ’s
required t o cover t he Met form in & int erm ediat e/ l ong -act ing I nsul in! You’l l
need t o do hours of cardio aft erw ard; consider t hat punishm ent for st upidit y!!
500mg St andard-Rel ease Met form in (Gl ucophage) upon Waking:
Al t hough Met form in m i ght cause som e gast roint est inal upset , it is st il l possibl e
t o com bine st andard-rel ease Met form in w it h int erm ediat e/ l ong-act ing I nsul in
upon w aking. Whet her t hat ’s a l ow -m oderat e I nsul in dosage during a Ket ogenic
diet or a m oderat e-high I nsul in dosage on a diet cont aining carbohydrat es. I t ’s
advised t o t ake Met form in on an em pt y st om ach and w ait around 2-3 hours
before consum ing breakfast t o reduce t he pot ent ial for digest ion issues l at er.
Fast ed cardio is perform ed bet w een Met form in adm inist rat ion and breakfast .
The synergy bet w een st andard-rel ease Met form in & int erm ediat e/ l ong-act ing
I nsul in al l ow s for l ow er I nsul in dosages and m aint ains I nsul in sensit ivit y in a
cal oric surpl us during t he offseason.
This prot ocol is part icul arl y useful w hen fast ing gl ucose l evel s st art t o increase
aft er prol onged use of int erm ediat e/ l ong-act ing I nsul in, indicat ing a decl ine of
I nsul in sensit ivit y. General l y speaking, using Met form in upon w aking keeps
fast ing bl ood gl ucose l evel s w it hin range, up unt il t he next day aft er Met form in
adm inist rat ion. How ever, t he possibil it y of gast roint est inal upset at any point
during t he day is st il l not ew ort hy and m ight prevent you from get t ing al l your
cal ories in during t he offseason! On t he opposit e side, st andard-rel ease
Met form in upon w aking m ight hel p t o cont rol appet it e som ew hat during a
cut t ing phase or cont est prep.
I t is al so effect ive t o l ow er serum gl ucose concent rat ions w hil e perform ing
dail y fast ed cardio during t he offseason w hil e using int erm ediat e/ l ong-act ing
I nsul in t o prom ot e nut rient part it ioning during t he day. Since it t akes a few
hours for int erm ediat e/ l ong-act ing I nsul in t o reach peak serum concent rat ions,
t aking Met form in in a fast ed st at e before cardio significant l y im proves I nsul in
sensit ivit y and nut rient part it ioning t he rest of t he day. I n t he presence of
m inut e am ount s of ex ogenous int erm ediat e/ l ong-act ing I nsul in, t his prot ocol
al so prevent s any pot ent ial for at rophy of t he l ow er body, as int ram uscul ar
gl ycogen st ores repl enish during t he cardio session.
Advanced bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s w ho prefer a
sm al l am ount of rapid/ short -act ing I nsul in before fast ed cardio, w het her during
t he offseason, cut t ing phase, or cont est prep, general l y don’t require addit ional
Met form in t o im prove I nsul in sensi t ivit y. The com binat ion of m oderat e act ivit y
and rapid/ short -act ing I nsul in l ow ers bl ood gl ucose concent rat ions sufficient l y
t o prom ot e addit ional fat l oss by raising Gl ucagon l evel s.
I nsul in-l ike Growt h Fact or-1
I nsul in-l ike Grow t h Fact or-1 has st ruct ural sim il arit ies t o bot h I nsul in & Pro-
I nsul in (Prohorm one precursor t o I nsul in). How ever, unl ike I nsul in & Pro -
I nsul in, I GF-1 can di rect l y upregul at e I nsul in sensit ivit y by im proving gl ucose
upt ake w it hin skel et al m uscl e.
I GF-1 can bind t o t he I GF-1, I nsulin, and hybrid I nsul in/ I GF-1 Recept or,
enhancing I nsul in's act ion regarding cel l ul ar gl ucose upt ake t hrough t he
I nsul in Recept ors.
I t is not ew ort hy t hat I GF-1 it sel f has a very l ow binding affi nit y for t he I nsul in
Recept or, w it h a com parabl e affinit y of t hat of I nsul in for t he I GF-1 Recept or.
I GF-1 ul t im at el y im proves I nsul in sensit ivit y by prom ot ing nut rient upt ake
t hrough anot her pat hw ay, requiring l ess I nsul in secret io n from t he bet a cel l s
of t he pancreas or t hrough exogenous adm inist rat ions t o regul at e serum
gl ucose concent rat ions. This highl y dim inished I nsul i n requirem ent is
enhanced furt her by GLUT4 t ransl ocat ion aft er vigorous exercise.
The l iver is t he prim ary source of I GF-1 product ion, w here Grow t h Horm one (GH)
direct l y st im ul at es it s product ion & rel ease int o t he bl oodst ream .
Undernut rit ion, caused by chronical l y reduced cal ori c int ake or m icro-nut rient
deficiencies, l ow ers GH product ion in t he pit uit ary gl and. Dow nregul at ion of t he
GH Recept ors on l iver cel l s (hepat ocyt es) al so decreases I GF-1 product ion. I n
cont rast , frequent prot ein int ake increases serum I GF-1 concent rat ions, oft en
direct l y correl at ed t o t ot al cal oric int ake. Low I nsul i n l evel s and high Grow t h
Horm one l evel s, as seen w it h t he Ket ogenic & Carnivore diet , al so increase
serum I GF-1 l evel s. How ever, nat ural I GF-1 product ion general l y decl ines w it h
age as GH product ion decl ines. St ress is al so know n t o reduce I GF-1 l evel s.
The l iver can onl y produce a l im it ed am ount of I GF-1, regardl ess of how m uch
Grow t h Horm one is present in t he bl oodst ream at any given t im e. Most
bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s w il l see dim inishing
ret urns from 6iu Grow t h Horm one per day or m ore. Beyond 6iu GH per day, I GF-
1 concent rat ions onl y increase m arginal l y. I t ’s incredibl y rare for an adul t t o see
serum I GF-1 l evel s over 500ng/ m L unl ess using ex ogenous I GF-1 LR3 or DES.
Exogenous rhGH inject ions raise Free Fat t y Acids (FFAs) & Gl ycerol
concent rat ions in t he bl oodst ream , w hich induces m oderat e I nsul in Resist ance
by inhibit ing I nsul in Recept or Subst rat e-1 (I RS-1) act ivit y. I RS-1 reduces bot h
Gl ucose Transport er Type-4 (GLUT4) & I nsul in Recept or densit y on t he cel l
m em brane. Adm inist rat ing rhGH before t raining m inim izes FFAs & Gl ycerol
concent rat ions as t hey’re readil y used for energy product ion. The subsequent
product ion of I GF-1 al ongside GLUT4 t ransl ocat ion during t he w orkout w il l
com pensat e for any m easurabl e am ount of I nsul in resist ance induced by a
singl e bol us Grow t h Horm one inject ion.
Com bining bot h exogenous rhGH & exogenous I GF-1 in your pre-w orkout PED
Prot ocol w il l im prove nut rient upt ake t rem endousl y, w het her t he nut rient s
com e from st ored body fat or diet ary m eans, or bot h gi ven cal oric int ake is
careful l y regul at ed. This adm inist rat ion prot ocol doesn’t require any addit ional
I nsul in. I t m ight st il l induce m oderat e t o severe hypogl ycem ia sym pt om s if t he
individual did not consum e adequat e am ount s of carbohydrat es pre-w orkout .
I t ’s essent ial t o consum e enough carbohydrat es w it h your pre-w orkout m eal or
shake t o keep bl ood gl ucose l evel s w it hin t he norm al range t hroughout and
aft er t he w orkout . This is part icul arl y im port ant w hil e fol l ow ing a Ket ogenic or
Carnivore diet as Gl uconeogenesis from Gl ycerol or Am ino Acids isn’t sufficient
t o m aint ain bl ood gl ucose l evel s w hil e using ex ogenous I GF-1 during an
int ense w orkout !
Not iceabl y im proved nut rient upt ake is onl y seen w it h exogenous I GF-1
adm inist rat ions, not by raising I GF-1 concent rat ions w it h ex ogenous rhGH, even
if t he ent ire dose is inject ed before bed t o com pound I GF-1 product ion w it h t he
nat ural l y high Grow t h Horm one pul se w hich occurs during deep REM sl eep.
General guidel ines for ex ogenous I GF-1 LR-3 or DES adm inist rat ions t o im prove
nut rient part it ioning and I nsul in sensit ivit y go al ong w it h t he fol l ow ing
Prot ocol ; 50-100m cg I GF-1 LR3 or DES, inject ed bil at eral l y int o each m ajor
m uscl e group, eit her 1 hour pre-w orkout or direct l y post -w orkout .
GLUT4 t ransl ocat ion al ready im proves I nsul in sensit ivit y significant l y post -
w orkout , w hich furt her enhances nut rient upt ake. I GF-1 LR3 or DES w it h GH pre-
w orkout al l ow s for rel at ivel y l arge am ount s of nut rient s t o ent er t he m uscl e
cel l s t o facil it at e recovery, grow t h & cel l prol iferat ion, given t hat gl ycogen &
t rigl yceride st ores aren’t over-sat urat ed!
This eBook doesn’t cover Grow t h Horm one or I nsul in-l ike Grow t h Fact or-1 in
det ail . For m ore inform at ion about GH, GH Secret agogues & I GF-1, consider
purchasing t he “Com prehensive Guide t o Grow t h Horm one | I nsul in-l ike Grow t h
Fact or-1” or “Offseason Cycl es w it h Bioident ical Horm ones” eBooks on The
Nut rit ion
Now t hat w e’ve got t he I nsul in sensit ivit y and safet y discl aim ers out of t he w ay,
you st il l need a fundam ent al underst anding of how your ow n body responds t o
food sources & m icro-nut rient s t o ut il ize exogenous I nsul in and cont ribut e t o
recovery anabol ism & hyperpl asia. Wit hout proper nut rit ion and nut rient -
t im ing; I nsul in w il l onl y m ake you fat or hypogl ycem ic.
General l y speaking, avoid sat urat ed fat s or m inim ize diet ary int ake as t hey t end
t o st ore as int ra-m uscul ar t rigl ycerides, subsequent l y reducing I nsul in
sensit ivit y, even if gl ycogen st ores are m oderat el y depl et ed. Make sure you
don’t consum e t he fol l ow ing food sources w hil e using ex ogenous I nsul in:
• (Ext ra Virgin) Coconut Oil or Medium Chain Trigl yceride (MCT) Oil
• Fat t ier Cut s of Meat (over 10% Fat )
• Hydrogenat ed Veget abl e Oil s: Pal m , Canol a, Saffl ow er, Sunfl ow er, Corn,
Soybean & Peanut Oil .
• Peanut s or Peanut But t er
• Processed Prot ein Sources: Del i Meat s, Sausages & Fast Food.
• Refined Anim al Fat s: Cheese, But t er, Bone Marrow , Bone Brot h & Beef Tal l ow .
NOTE: Rest rict farm -raised w hol e eggs t o 2 yol ks per day w hil e using exogenous
I nsul in. Opt ing for f ree-range past ure-fed chicken eggs shoul d al l ow for 4-5
yol ks per day as t hey cont ain m uch l ow er am ou nt s of sat urat ed fat &
chol est erol com pared t o farm -raised chicken eggs!
Cont rary t o popul ar bel ief, you don’t have t o rest rict ALL diet ary fat sources
w hil e using I nsul in. I t is sufficient t o m inim ize sat urat ed fat int ake, w hich hel ps
t o m aint ain I nsul in sensit ivit y. Healt hy om ega, pol y- & m ono-unsat urat ed fat
sources cont ribut e t o recovery post -w orkout & cel l prol iferat ion. Fat t y acids are
readil y used for energy product ion in cardiac and skel et al m uscl e, al l ow ing for
a higher t raining capacit y and concurrent hypert rophy response. Fat t y acids &
chol est erol are al so ut il ized in t he form at ion of new cel l m em branes w hen
hyperpl asia of skel et al m uscl e cel l s form s new t issue!
As l ong as t he diet is careful l y regul at ed, heal t hy diet ary fat w on’t be st ored as
body fat or visceral fat ! You’re al l ow ed t o consum e t he fol l ow ing food sources
dail y, al beit in m oderat ion, for nut rit ional & non-infl am m at ory diet ary fat
int ake w hil e using exogenous I nsul in:
• (Ext ra Virgin) Col d Pressed Oil s: Avocado, Fl axseed, Macadam i a Nut , Ol ive &
Rice Bran Oil .
• Farm -Raised Chicken Eggs: m ax im um 5 per day.
• Fat t ier Cut s of Meat (over 10% Fat ): Free-Range Past ure-Fed Beef & Wil d-
Caught Sal m on.
• Fruit s: Avocados & Ol ives.
• Grains: Oat Bran & Oat m eal .
• Leaner Cut of Meat : Beef, Bison, Chicken, Deer, El k, Pork Tenderl oin, Shrim p,
Tuna, Turkey & Whit e Fish.
• Nut s: Al m onds & Wal nut s.
• Seeds: Chia Seeds, Fl axseeds & Quinoa.
These diet ary rest rict ions of part icul ar fat sources are quit e universal and
appl icabl e for t he m ajorit y of advanced bodybuil ders, st rengt h at hl et es &
fit ness ent husiast s. I ndividual s w it h an insanel y high m et abol ism m ight require
a bit of peanut but t er or ext ra virgin coconut oil dail y t o fuel t he cal oric
expendit ure and al l ow for adequat e m u scl e grow t h. Coach St eve rarel y advises
cl ient s t o incorporat e t hese kinds of fat sources in t heir dail y nut rit ional
program w hil e using exogenous I nsul in. I n t he rare case t hat an at hl et e has an
ext raordinaril y high m et abol ism ; 5-10 gram s of addit ional fat from a direct fat
source t hat ’s easy t o digest is m ore t han sufficient t o facil it at e anabol ism w hil e
providing recovery and hyperpl asia.
Adding direct fat sources t o each m eal isn’t t he norm w hil e using I nsul in; m ost
enhanced individual s onl y require w hat ever diet ary fat is present w it hin t heir
favorit e prot ein & carbohydrat e sources. Keep in m i nd t hat m any suppl em ent s
al so cont ain a l it t l e bit of fat , m ost not abl y; fat -sol ubl e vit am ins and fish or kril l
oil s. These sm al l am ount s add up, som et im es cont ribut ing an addit ional 10-15g
of fat com ing from suppl em ent s al one.
Nut rit ion is incredibl y individual and highl y depends on your abil it y t o digest
cert ain foods. The Gl ycem ic I ndex (GI ) & Gl ycem ic Load (GL) of carbohydrat e
sources, prot ein, fat & fiber int ake al ongside carbohydrat e int ake, act ivit y l evel s
post -I nsul in adm inist rat ion, or use of gl ucose disposal agent s, are al l abl e t o
al t er your personal response t o food and l ow er bl ood gl ucose l evel s furt her
t han expect ed! Pl ease consider al l t hose fact ors and design a perfect nut rit ional
st rat egy t hat w orks w el l w it hout I nsul in before adding exogenous I nsul in t o
your PED Prot ocol . Once you’ve perfect ed your nut rit ion and it ’s com pl et el y
personal ized, t hen you can incorporat e som e of t he I nsul in prot ocol s
m ent ioned in t his eBook!
For m ore inform at ion about Cal ories, Nut rit ion, Meal Tim ing & Meal Prep,
consider purchasing t he Nut rit ion Specific eBooks on The VigorousSt eve.com
Shop: w w w .vigorousst eve.com / shop/
Recom binant Hum an I nsul in (rhI )
Therapeut ic I nsul in w as init iall y ext ract ed from l ive porcine and bovine species.
These earl y ext ract ed form s of I nsul in oft en resul t ed in a (severe) im m une
syst em response, prevent ing sufficient gl ucose m anagem ent in pat ient s w it h
Diabet es Mel l it us. Purified anim al -sourced I nsul in w as discont inued aft er t he
Unit ed St at es of Am erica Food & Drug Adm inist rat ion (USA FDA) approved t he
product ion of synt het ic hum an I nsul in or hum an I nsul i n equival ent anal ogs
using E.col i Recom binant DNA Technol ogy in 1978, nam ed recom binant hum an
I nsul in (rhI ). El i Lil l y m anufact ured t he first com m ercial l y avail abl e biosynt het ic
recom binant hum an I nsul in under t he brand nam e Hum ul in.
Recom binant DNA Technol ogy genet ical l y m odifies Escherichia Col i (E.col i)
bact eria or Saccharom yces Cerevisiae yeast fungi cel l s and grow s t hem in
cul t ures. The process invol ves several pat ent ed t echniques t hat isol at e specific
pieces of com pl em ent ary Deoxyribonucl eic Acid (cDNA) or genes. I n t his case,
t he sam e gene cont ribut ing t o nat ural hum an I nsul in product ion in t he
pancreat ic bet a cel l s is cl oned and t ransferred t o E.col i bact eria or yeast fungi
cel l s. As t he cel l s in t he cul t ures grow and funct ion, t hey synt hesize bioident ical
hum an I nsul in w it h t he cl oned genes by a com parabl e process w it hin t he
pancreat ic bet a cel l s. Modified com pl em ent ary Deoxyribonucl eic Acid (cDNA)
al t ers t he Am ino Acid sequence of t he A Chain, B Chain, or C Term inal , resul t ing
in I nsul in equival ent anal ogs, w it h eit her rapid -, int erm ediat e-, or l ong-act ing
effect s com pared t o bioident ical hum an I nsul in.
Nat ural l y pul sed hum an I nsul in from t he pancreat i c bet a cel l s has a short
biol ogical Hal f-Life of about 4-6 m inut es, w hil e exogenous rhI SubQ
adm inist rat ions usual l y have an Act ive-Life of 3-48 hours.
Exogenous I nsul in Side Ef fect s

General l y speaking, exogenous I nsul in's com m on side effect s range from m il d
and t ol erabl e t o Diabet ic com a or even deat h. Prol onged exposure t o l arge
dosages of exogenous I nsul in m ight resul t in epigenet ic changes, im pairing
sufficient I nsul in product ion i n t he bet a cel l s of t he pancreas aft er exogenous
I nsul in is discont inued.
Enhanced bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s m ight induce
prediabet es or Type 1 Diabet es due t o excessi ve I nsul in use for l ong periods.
Needl ess t o say, incorrect I nsul in use can l ead t o I nsul in resist ance, Diabet ic
com a, or deat h.
Hypogl ycem ia
Hypogl ycem ia occurs w hen serum gl ucose concent rat ions fal l bel ow t he
est abl ished heal t hy reference range. Hypogl ycem ia is t he m ost com m on side
effect of exogenous I nsul in, especial l y w hen com bi ned w it h Berberine,
Met form in, I GF-1, GLP-1 Recept or agonist s, DPP-4 I nhibit ors, or ot her int eract ing
m edicat ions. The bl ood gl ucose l evel t hat defines hypogl ycem ia varies
bet w een age groups. Adul t s w it h Diabet es com m onl y experience hypogl ycem ia
sym pt om s w hen bl ood gl ucose l evel s drop bel ow 70 m g/ dL or 3.9 m m ol / L. I n
adul t s w it hout Diabet es, a bl ood gl ucose l evel bel ow 50m g/ dL or 2.8 m m ol / L
oft en resul t s in hypogl ycem ia sym pt om s. How ever, individual s w it hout
Diabet es, w ho fol l ow a Ket ogenic or Carnivore Diet , m ight not even experience
hypogl ycem ia sym pt om s bel ow 50m g/ dL or 2.8 m m ol / L as t heir brains al so
recruit Ket ones for energy product ion. New borns m i ght experience
hypogl ycem ia sym pt om s bel ow 40 m g/ dL or 2.2 m m ol / L.
Exogenous I nsul in al so requires you t o ensure you have a carbohydrat e &

el ect rol yt e sport s drink l ike Gat orade, Pedial yt e, or coconut w at er on hand AT
ALL TI MES! The el ect rol yt e hydrat ion form ul as w it hin sport s drinks al l ow for
rapid absorpt ion of t he cont ained carbohydrat es and raise your bl ood gl ucose
l evel s back int o t he heal t hy reference range t he fast est ; on occasion, you
overused I nsul in and experience (severe) hypogl ycem ia! Coconut w at er
cont ains an el ect rol yt e bal ance t hat is al m ost ident ical t o t he bl oodst ream ’s
el ect rol yt e rat io, w hil e t he fruct ose & gl ucose cont ained w it hin rapidl y
repl enish l iver gl ycogen st ores and serum gl ucose concent rat ions!
Sym pt om s of l ow bl ood gl ucose l evel s & hypogl ycem ia is not a rare occurrence
for bodybuil ders, st rengt h at hl et es & fit ness ent husiast . I n real it y, quit e t he
opposit e is t rue; it ’s act ual l y m ore com m on t han you m ight t hink…
A l arge num ber of enhanced beginners t ypical l y overuse I nsul in and don’t
adjust t heir dosages based on t he Gl ycem ic I ndex (GI ) & Gl ycem ic Load (GL) of
t heir chosen food sources.
The prot ein, fat & fiber int ake al ongside carbohydrat e int ake, com bined w it h
vigorous act ivit y post -adm inist rat ion, can l ow er bl ood sugar l evel s furt her t han
expect ed! Part l y because t he digest ion rat e reduces w hen you’re co m bining
prot ein, fat & fiber w it h carbohydrat es and because vigorous act ivit y by it sel f
reduces bl ood gl ucose l evel s by prom ot ing gl ucose upt ake.
I t ’s al m ost a given t hat bodybuil ders, st rengt h at hl et es & fit ness ent husiast s
w il l , at one point , experience hypogl ycem ia w hen t hey incorporat e any
exogenous I nsul in form ul at ion. Sym pt om s of hypogl ycem ia incl ude, but are not
l im it ed t o; an irregul ar or fast heart beat , fat igue, col d sw eet s or profuse
sw eat ing, shakiness, hunger, irrit abil it y, and t ingl ing or num bness of t he l ips,
t ongue, or cheeks (parest hesia).
I n ext rem e cases, as hypogl ycem ia w orsens; confusion, bl urred vision, seizures,
or l oss of consciousness. I n t he l ast 2 scenarios, t he individual w il l be unabl e
t o rest ore t heir bl ood gl ucose l evel s by drinking Gat orade, Pedial yt e, or coconut
w at er t hem sel ves. The individual al so w on’t be abl e t o inform ot hers of t he
sym pt om s t hey’re experienci ng and inst ruct t hem on how t o undo t heir st at e
of severe Hypogl ycem ia.
I f t he individual suspect s t hat t hey m ight l ose consciousness, t hey need t o cal l
911, 112, or t heir l ocal em ergency num ber I MMEDIATELY! Or inform byst anders
of I nsul in overdose & severe hypogl ycem ia, inst ruct t hem t o cal l t heir l ocal
em ergency num ber, or cont act t he nearest hospi t al for im m ediat e assist ance
and provide proper t reat m ent . I nsul i n users can purchase a cheap Medical Al ert
Bracel et from Am azon or t heir l ocal pharm acy and onl y w ear it w hen t hey
adm inist ered I nsul in, in case t hey becom e unconscious.
Byst anders w ho underst and Diabet es and severe hypogl ycem ia, resul t ing in
seizures or l oss of consciousness, shoul d adm inist rat or an em ergency Gl ucagon
inject ion if possibl e, w hich rel eases st ored gl ycogen from t he l iver int o t he
bl oodst ream , raising and rest oring bl ood gl ucose l evel s. Hopeful l y, a
know l edgeabl e byst ander is present if severe hypogl ycem ia occurs, and
Gl ucagon is avail abl e and adm inist ered t o keep t he individual conscious!
Gl ucagon Em ergency Kit s are prescribed for pat ient s w it h Type 1 Diabet es. They
m ight be difficul t t o obt ain by bodybuil ders, st rengt h at hl et es, or fit ness
ent husiast s, as Gl ucagon isn’t readil y avail abl e from onl ine pharm acies or
t ypical PED sources.
I f t he st at e of severe hypogl ycem ia and l oss of consciousness isn’t resol ved, t he
person sl ips int o a Diabet ic com a, w hich is a l ife-t hreat ening em ergency and
can resul t in deat h or a perm anent com at ose st at e. I nst ances of t his occurring
in bodybuil ding is al m ost unheard of. How ever, you st il l need t o reconsider t he
possibil it y before at t em pt ing t o use exogenous I nsul in, even if you t ravel w it h
a Gl ucom et er, Gat orade, Pedial yt e, coconut w at er, and em ergency Gl ucagon kit !
Coach St eve is aw are t hat t his essent ial piece of inform at ion al ready appeared
in t he opening chapt er of t his eBook. I t is im perat ive t hat you underst and
sym pt om s of hypogl ycem ia and how t o resol ve t he condit ion before you l ose
consciousness!!
Wat er Ret ent ion
The m ost com m on side effect of exogenous I nsul i n is addit ional I nt ra-Cel l ul ar
& Subcut aneous (SubQ) w at er ret ent ion, as I nsul i n prom ot es nut rient upt ake,
w hich is accom panied by w at er. This oft en resul t s in m inor w eight gain at l ow -
conservat ive dosages but can progress int o a not iceabl e w eight gain of 5-10kg
at advanced I nsul in dosages, used by ex perienced at hl et es. Ex pect t o gain
bet w een 1-2kg or 2-4l bs of w at er w eight per 10iu of ex ogenous I nsul in.
Meaning t hat 20iu I nsul in m ight resul t in 2-4kg / 4-9l bs of ext ra body w eight ,
and 40iu I nsul in m ight increase it by 4-8kg / 8-18l bs above basel ine. How ever,
body w eight usual l y ret urns t o basel ine w it hin 2-3 w eeks aft er discont inuat ion
of exogenous I nsul in. Weight changes are general l y not observed w it h GLP-1
Recept or agonist m edicat ions.
This w at er ret ent ion part ial l y com pounds w it h ex ogenous Grow t h Horm one,
w hich al so prom ot es I nt ra-Cel l ul ar & Subcut aneous (SubQ) w at er ret ent ion.
Expect t o gain bet w een 0.5-1kg or 1-2l bs of w at er w eight per 0.33m g / 1iu of
Grow t h Horm one by it sel f. Meaning t hat 2iu rhGH m ight resul t in 2kg / 4l bs of
ext ra body w eight , and 4iu HGH m ight increase it by 4kg / 8lbs above basel ine.
Assum ing t hat exogenous I nsul in is i ncorporat ed aft er ex ogenous Grow t h

Horm one w as added t o t he PED Prot ocol , t he com pounding effect s concerning
w at er ret ent ion are approxim at el y 50% com pared t o using I nsul in by it sel f. 2iu
rhGH w it h 10iu rhI resul t s in about 3kg / 7l bs, 4iu rhGH w it h 25iu rhI resul t s in
about 6kg / 13l bs, and 6iu rhGH w it h 50iu rhI resul t s in about 10kg / 22l bs
addit ional w at er ret ent ion.
Unl ike com m onl y seen w it h ex ogenous Grow t h Horm one or GH Secret agogues,
Carpal Tunnel Syndrom e (CTS) isn’t a com m on side effect w it h exogenous
I nsul in. Keep in m ind t hat I nsul i n is usual l y incorporat ed aft er Grow t h Horm one
is phased int o t he PED Prot ocol . I f you’re experiencing sl ight -m oderat e signs of
Carpal Tunnel Syndrom e on exogenous GH or GH Secret agogues, ex ogenous
I nsul in m ight exacerbat e t hese side-effect s.
I nsul in Pharm aceut ical s

Prescribed Pharm aceut ical Grade I nsulin preparat ions are t ypical l y represent ed
in I nt ernat ional Unit s (iu), at a concent rat ion of 100iu per 1m l . How ever, Sanofi -
Avent is Toujeo cont ains 3x t he am ount of I nsul in per Mil l il it er (m L) as ot her
I nsul in Gl argine form ul at ions. There are 300 I nt ernat ional Unit s of I nsul in in
1m L of Toujeo and 100 I nt ernat ional Unit s in 1m L of different I nsul in
form ul at ions.
The Worl d Heal t h Organizat ion devel oped t he I nt ernat ional Unit s t o
st andardize I nsul in preparat ions because of t he various product ion t echniques
used earl y in t he m anufact uring process. Each pharm aceut ical com pany uses a
sl ight l y different pat ent ed m et hod t o synt hesize I nsul i n equival ent anal ogs
using Recom binant DNA Technol ogy w it h Escherichia Col i (E.col i) bact eria or
Saccharom yces Cerevisiae yeast fungi cel l s.
I n recent years, t he m anufact uring process has m ost l y been st andardized, and
t he bio-equival ency and pot ency of t he various brands of I n sul in are ident ical .
How ever, t he pot ency of st andardized I nt ernat ional Unit s is onl y val id for
brands m anufact ured in t he West ern Worl d and approved by t he Unit ed St at es
Food & Drug Adm inist rat ion (US FDA) under t he WHO guidel ines.
Pharm aceut ical Grade I nsul in is avail abl e in sol ut ion or pow der for aerosol
inhal at ion. Form ul at ions can be st ored out side of t he refrigerat or (m ax. 25C or
77F) for up t o 28 days aft er first use. I deal l y, t hese product s are kept refrigerat ed
before and aft er opening t o keep t he t em perat ure st abl e t hroughout t he period
of I nsul in t reat m ent .
I nsul in shoul d not be frozen or st ored near t he cool ing el em ent in a refrigerat or.
I nsul in sol ut ions shoul d be cl ear in appearance. I f it ’s cl oudy, t hat m eans t he
I nsul in prot ein chains have been denat ured, and it ’s no l onger bio-avail abl e.
I f t he I nsul in sol ut ion or pow der t em perat ure reached over 25C or 77F during
t ransport , t he prot ein chains st art t o denat ure and form bonds. I f t he I nsul in is
denat ured int o anot her Pept ide, your I m m une Syst em coul d react severel y as a
response t o a non-bioident ical foreign invader.
Basical l y, t he sam e t hing happens w hen you cook eggs. Egg prot eins are l ong
m ol ecul es m ade up of chains of Am ino Acids t hat are l inked t oget her. I n raw
eggs, t hese prot eins are curl ed and fol ded t o form a bal l . When you cook an egg,
t hese prot eins uncurl and form new bonds w it h each ot her. The l onger you heat
t he eggs, and t he higher t he t em perat ure, t he t ight er t he uncurl ed prot eins w il l
bind t o ot her prot eins. This process encapsul at es w at er and fat s, sl ow l y t urning
l iquid eggs int o a sol id om el et .
Adm inist rat i on Techniques

There are several m et hods of adm inist rat ion t hat are suit abl e for exogenous
I nsul in inject ions. Many bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s
st art w it h Subcut aneous (SubQ) inject ions w hen t hey first int roduce I nsul in t o
t heir PED Prot ocol . Aft er t he enhanced individual get s m ore experience w it h
adm inist rat ion t echniques and has a fundam ent al underst anding of t heir bl ood
gl ucose l evel s, t hey m ight proceed t o I nt ra-Muscul ar (I M) inject ions.
DO NOT, UNDER ANY CI RCUMSTANCE, ADMI NI STER EXOGENOUS I NSULI N BY

I NTRA-VENOUS (I V) I NJECTI ONS !!!
Rem em ber t hat regardl ess of t he adm inist rat ion t echnique used, once I nsul in
is inject ed int o t he body, it ’s bioavail abl e and st art s pot ent iat ing it s effect s on
t he t arget t issue, w it h various act ive-l ives depending on t he m odificat ions.
Choosing I M over SubQ, onl y affect s t he onset of act ion, serum concent rat ions,
and overal l gl ucose m anagem ent . The overal l anabol ic effect s of exogenous
I nsul in it sel f are l argel y com parabl e, regardl ess of t he adm inist rat ion
t echnique. At l ow body fat l evel s, bel ow 8%, SubQ I nsul in absorbs considerabl y
fast er t han SubQ adm inist rat ions over 12% body fat . Bel ow 6% body fat , SubQ
and I M inject ions provide a l argel y com parabl e onset , peak, and durat ion of
act ion. I n t hese cases, t he onset and peak m ight be hal f t hat of t he t im e ranges
est abl ished for SubQ adm inist rat i ons over 12% body fat . Ensure t hat you
pract ice safe & st eril e inject ion t echniques w hen using exogenous I nsul in by
st eril izing t he area w it h rubbing al cohol before and aft er adm inist rat ion.
Subcut aneous (SubQ)
This adm inist rat ion t echnique inject s t he I nsul in sol ut ion bet w een t he adipose
t issue and fascia t issue surrounding skel et al m uscl e, as it general l y is t he m ost
vascul ar l ayer of t he skin. Bot h adipose t issue and t he Subcut aneous (SubQ)
space are part of t he Hypoderm is and l ie underneat h t he skin’s Derm is &
Epiderm is l ayers. I t is rat her difficul t for enhanced individual s t o different iat e
bet w een adipose t issue and t he SubQ space. Oft en inject ing t he I nsul in
sol ut ion int o t he body fat rat her t han t he int ended SubQ space it sel f.
An easy w ay around t his is by pinching t he skin bet w een t w o fingers and raising
it from t he body sl ight l y, w hich increases t he size of t he SubQ space, al l ow ing
for m ore successful SubQ inject ions. How ever, it is not a fool proof m et hod as
t he sm al l universal Micro-Fine 8-13m m x 31 gauge hypoderm ic needl es m ight
not be l ong enough t o reach t he SubQ space if you’re over 10% body fat .
Subcut aneous (SubQ) inject ions are perform ed under a 45-degree angl e and can
be adm inist ered anyw here on t he body. The abs are t he m ost com m onl y used,
as t his area is very easy t o reach w it h t w o hands; one t o raise t he skin t o
increase t he SubQ space, t he ot her t o inject t he I nsul i n sol ut ion. Once
exogenous I nsul in is inject ed int o t he SubQ space, it creat es a sm al l depot of
t he w at er-based sol ut ion, usual l y t aking around 1-4 hours t o dissipat e and
com pl et el y absorb int o t he body. The SubQ depot increases t he Act ive-Life of
I nsul in and st abil izes serum concent rat ions; it is t he desired adm inist rat ion
t echnique for al l I nsul in form ul at ions.
SubQ adm inist rat ions shoul d be rot at ed, as a sm all am ount of t he ex ogenous
I nsul in w il l prom ot e fat st orage surrounding t he inject ion sit e. Frequent
inject ions in t he sam e adm inist rat ion area resul t in sm al l fat deposit s
underneat h t he skin, w hich m ight part ial l y rem ain behind even aft er diet ing
dow n t o sub 6% body fat l evel s!
I nt ra-Muscul ar (I M)
This adm inist rat ion t echnique bypasses t he SubQ space and inject s t he I nsul in
direct l y int o skel et al m uscl e. Cont rary t o popul ar bel ief, t his does not cause ANY
l ocal ized grow t h or sit e-enhancem ent . Exogenous I nsul i n w orks syst em ical l y,
regardl ess of t he adm inist rat ion t echnique or w here it is inject ed.
I nt ra-Muscul ar (I M) inject ions are st raight forw ard and are perform ed at a 45-
degree angl e, sim il ar t o St eroid inject ions. You can use t he Z-t rack m et hod if
you prefer t o do so, al t hough it is not essent ial as t he sol ut ion onl y l eaks int o
t he SubQ space but doesn’t l eave t he body due t o t he sm al l needl e sizes used
for I nsul in adm inist rat ions. The Z-t rack inject ion m et hod is an I M
adm inist rat ion t echnique used t o prevent l eakage of t he m edicat ion t hrough
t he SubQ t issue or t he skin it sel f. Before t he inject ion, t he skin and underl ying
t issues are pul l ed sidew ays from t he fascia and skel et al m uscl e. The skin is
firm l y hel d in pl ace during t he inject ion and rel eased once t he needl e is
rem oved.
Once t he skin ret urns t o it s norm al posit ion, t he sm al l incisions m ade by t he

needl e bet w een t he skel et al m uscl e and skin no l onger l ines up, w hich prevent s
l eakage beyond t he SubQ l ayer. Aft er ex ogenous I nsul i n is inject ed
int ram uscul arl y, it creat es a sm al l depot of t he w at er-based sol ut ion, usual l y
t aking 1-2 hours t o dissi pat e and com pl et el y absorb int o t he body.
I nt erm ediat e/ l ong-act ing I nsul in Hexam ers rem ain behi nd unt il t hey
disassociat e int o Dim ers and Monom ers.
The I M depot short ens t he Act ive-Life of I nsul i n and peaks serum
concent rat ions fast er, resul t ing in m ore pronounced bl ood gl ucose
m anagem ent com pared t o SubQ adm inist rat ions. I nt ram uscul ar I nsul in
inject ions shoul d onl y be at t em pt ed by advanced and experienced
bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s w ho have a fundam ent al
underst anding of t heir personal bl ood gl ucose l evel s. Rapid/ short -act ing
I nsul in form ul at ions are suit abl e for int ram u scul ar inject ions. How ever,
m odified int erm ediat e/ l ong-act ing I nsul in form ul at ions prom ot e I nsul in
dim ers & hexam ers; int ram uscul ar adm inist rat ion has m inim al effect on serum
concent rat ions and bl ood gl ucose m anagem ent .
Personal Gl ucose Log Book

Before you get st art ed w it h exogenous I nsul in, you m ust keep a l og of your
bl ood gl ucose l evel s upon w aking, before each m eal , direct l y post -w orkout , and
before bed, for a ful l w eek! Your personal gl ucose l og w il l give you insight int o
how your body responds t o sl eep, part icul ar m eal s, and act ivit y, al l ow ing for a
fundam ent al underst anding of how gl ucose concent rat ions fl uct uat e
t hroughout t he day.
Most not abl y, t he l ow est point s in bl ood gl ucose l evel s, w hich shoul dn’t be
reduced furt her t o prevent hypogl ycem ia. The l arge m ajori t y of bodybuil ders,
st rengt h at hl et es & fit ness ent husiast s have a cheat m eal over t he w eekend,
usual l y sat urat ing l iver & m uscl e gl ycogen st ores for a few days, aft er w hich
gl ycogen st ores sl ow l y depl et e unt il t he nex t w eekend. This changes bl ood
gl ucose readings t hroughout t he w eek; observing t he l ow est readings t ow ards
t he end of t he w eek, t he day(s) before t he next cheat m eal . Coach St eve
im pl ores you t o keep a personal gl ucose l og for at l east a w eek t o assess how
your bl ood sugar l evel s change before incorporat ing exogenous I nsul in or
I ncret in Mim et ics!!!
THANK YOU FOR CAREFULLY READI NG ALL 70 PAGES! NOW WE CAN FI NALLY GET
I NTO THE RESPONSI BLE USE OF EXOGENOUS I NSULI NS !!
Rapid-Act ing & Short -Act ing Exogenous I nsul in
I nsul ins are cl assified as rapid-act ing w hen t he onset of t heir effect s regarding
bl ood gl ucose m anagem ent fall s w it hin a 5-20 m inut e t im efram e. Their act ion
is great est bet w een 1-3 hours and st ays act ive in t he bl oodst ream for up t o 5
hours. Short -act ing I nsul in t ypical l y has an onset of act ion w it hin 30 m inut es;
t heir m axim um effect occurs bet w een 2-5 hours and st ays act ive for up t o 8
hours aft er adm inist rat ion. Bot h rapid- & short -act ing I nsul in are com m onl y
inject ed aft er consum i ng a m eal cont aining carbohydrat es t o facil it at e serum
gl ucose hom eost asis.
Bel ow is a l ist of rapid-act ing & short -act ing I nsul ins w hich are FDA Approved,
t heir m edical nam es, avail able brands, concent rat ions, and t heir corresponding
onset , peak, and durat ion of act ion, t hrough subcut aneous adm inist rat ion:
Rapid-Act ing I nsul in Form ul at ions:
• I nsul in Aspart (Fiasp, NovoLog & NovoRapid): 100iu/ 1m l , onset ; 10-15 m inut es,
peak; 1-3 hours, durat ion; 3-5 hours.
• I nsul in Lispro (Hum al og, Lisprol og & Adm el og): 100iu/ 1m l , onset ; 10-15
m inut es, peak; 1-3 hours, durat ion; 3-5 hours.
• I nsul in Gl ul isine (Apidra): 100iu/ 1m l , onset ; 5-15 m inut es, peak; 1-3 hours,
durat ion; 3-5 hours.
Short -Act ing I nsul in:
• I nject abl e Regul ar I nsul in (Act rapid, Hum uLin R or S, I nsum an Rapid & NovoLin
R): 100iu/ 1m l , onset ; 30-60 m inut es, peak; 2-4 hours, durat ion; 5-8 hours.
ONSET: how l ong it t akes before t he I nsul i n begin s t o w ork.

PEAK: t he t im e during w hich t he I nsul in is at it s m ax im um effect iveness in
l ow ering bl ood gl ucose concent rat ions.
DURATI ON: how l ong t he I nsul in cont inues t o w ork before it s effect w ears off .
The m edical l y est abl ished ranges for onset , peak & durat ion of act io n are
infl uenced by subcut aneous inject ion dept h rel at ed t o body fat l evel s,
m et abol ism & heart rat e. At hl et es w it h singl e-digit body fat l evel s, especial l y
bel ow 6%, m ight experi ence an onset , peak & durat ion of act ion w el l bel ow t he
m edical l y indicat ed averages for t hese rapid/ short -act ing I nsul in form ul at ions!
Rapid-act ing I nsul ins differ from bioident ical I nsul in secret ed from t he bet a
cel l s of t he pancreas; a singl e or several am ino acids in t he I nsul in pept ide-
chain are m odified w it h recom binant DNA t echnol ogy. I nsul in Aspart repl aces
Prol ine w it h Aspart ic Acid at t he B28 posit ion, I nsul in Lispro reverses t he final
Lysine & Prol ine am ino acids on t he C-t erm inal end of t he B-chain, and I nsul in
Gl ul isine repl aces Asparagine w it h Lysine at t he B3 posit ion, w hil e Lysine is
repl aced w it h Gl ut am ic Acid at t he B29 posit ion.
These m odificat ions al l ow rapid-act ing I nsul in t o ent er t he bl oodst ream at an

accel erat ed rat e w hen adm inist ered t hrough SubQ inject ions, com pared t o
bioident ical short -act ing I nsul in. These changes do not alt er recept or binding
but prevent t he form at ion of I nsul in Dim ers & Hexam ers, al l ow ing for l arger
am ount s of Monom eric I nsul in t o be physiol ogical l y act ive fol l ow ing t he
inject ion.
Short -act ing I nsul ins are ent irel y bioident ical t o I nsul in produced by t he bet a
cel l s of t he pancreas. They are oft en l abel ed Regul ar I nsulin of hum an rDNA
origin. They have a l onger Act ive-Life com pared t o Pancreat ic I nsul in due t o t he
SubQ adm inist rat ion rout e, w hich sl ow s absorpt ion int o t he bl oodst ream . I n
cont rast , t he bet a cel l s of t he pancreas rel ease I nsul in direct l y int o t he
bl oodst ream .
Bodybuil ders, st rengt h at hl et es & fit ness ent husiast s com m onl y prefer I nsul in
Lispro (Hum al og), because it 's readil y avail abl e as an over-t he-count er (OTC)
m edicat ion and doesn’t require a prescript ion in m any count ries. I nsul in Aspart
(NovoRapid) is al so used, al t hough it ’s not as popul ar am ong at hl et es as I nsul in
Lispro. I nsul in Gl ul isine (Apidra) or Regul ar I nsul in is rarel y used, unl ess I nsul in
Lispro or Aspart isn’t obt ainabl e.
Rapid/ Short -Act ing I nsul in t o Opt im ize Nut rient Upt ake
Advanced bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s general l y
incorporat e rapid/ short -act ing I nsul in t o prom ot e nut rient upt ake during t he
offseason. This opt im izes t he l ast st ep of nut rient upt ake from ingest ion,
digest ion, absorpt ion int o t he bl oodst ream , and final absorpt ion int o skel et al
m uscl e. General l y recom m ended st art ing dose for rapid/ short -act ing I nsul in
ranges from 1iu per 20g carbohydrat es t o 1iu per 10g carbohydrat es consum ed
in a singl e m eal ; insul in is adm inist ered SubQ aft er finishing t he m eal .
I ndividual s w ho are new t o exogenous I nsul in shoul d st ay on t he conservat ive

side of t his range and st art post -prandial ex ogenous I nsul in at 1iu per 20g
carbohydrat es. I f a m eal cont ained 100g carbs, onl y 5iu rapid/ short -act ing
I nsul in is required t o im prove nut rient upt ake fol l ow ing ingest ion. Keep in
m ind t hat t he Gl ycem ic I ndex of t he chosen carbohydrat e source, t he t im ing of
t he m eal in rel at ion t o act ivit y, and t he t im ing concerning t he m eal consum ed
prior al l det erm ine how bl ood gl ucose l evel s al t er aft er t he exogenous I nsul in
adm inist rat ion.
Dosing rapid/ short -act ing I nsul in over 1iu per 10g carbs is general l y not
recom m ended. I t w il l eit her severel y l ow er bl ood sugar l evel s or indicat e t hat
t he enhanced individual has m oderat e I nsul i n resist ance if hypogl ycem ia
sym pt om s don’t occur!
I nit ial l y, rapid/ short -act ing I nsul in shoul d onl y be used aft er t he m eal has been
consum ed in it s ent iret y; once t he individual get s m ore experience w it h t heir
response t o exogenous I nsul in in rel at ion t o t heir m eal s and has a fundam ent al
underst anding of individual changes of t heir bl ood gl ucose l evel s at different
periods during t he day, t hey can consider t o dose I nsul in right before eat ing
t heir m eal s.
Post -Prandial Post -Workout Adm inist rat ions:
The first opport unit y t o incorporat e rapid/ short -act ing I nsul in and get
experience w it h t he com pound is post -w orkout SubQ or I M at 1iu per 20g
carbohydrat es w it hin t he m eal or shake. Coach St eve m ust em phasize t hat your
personal gl ucose l ogbook shoul d have at l east 1 w eek’s w ort h of readings
before you use exogenous I nsul in post -w orkout .
This gives you a m easurabl e com parison of how your readings are changing
aft erw ard. Keep in m ind t hat rapid-act ing I nsul in has a durat ion of act ion
bet w een 3-5 hours, w hil e short -act ing I nsul in has a durat ion of act ion bet w een
5-8 hours. This m eans t hat you can use rapid-act ing I nsulin SubQ or I M post -
prandial post -w orkout , up t o 17:00 and short -act ing I nsulin SubQ or I M post -
prandial post -w orkout up t o 14:00. Coach St eve im pl ores you not t o use
exogenous rapid/ short -act ing I nsul in SubQ or I M aft er t he t im es above t o
prevent hypogl ycem ia w hil e sl eeping, given you’re sl eepin g according t o your
circadian rhyt hm and go t o bed around 22:00. I f you finish your w orkout aft er
t he t im es m ent ioned above, consider using post -prandial rapid/ short -act ing
I nsul in SubQ w it h your pre-w orkout m eal inst ead.
Suppose t he post -w orkout m eal cont ains 60g carbohydrat es, t hen 3iu
rapid/ short -act ing I nsul in SubQ or I M post -prandial is w arrant ed. A m eal
cont aining 100g carbohydrat es al l ow s for 5iu rapid/ short -act ing I nsulin SubQ
or I M post -prandial . Com pare your bl ood gl ucose readings 2 hours aft er eat ing
and I nsul in adm inist rat ion w it h t he basel ine readings in your personal gl ucose
l og.
I deal l y, your current bl ood gl ucose l evel s are sim il ar com pared t o t he basel ine
m easurem ent s in your gl ucose l og, given you had norm al I nsul in sensit ivit y
prior t o incorporat ing exogenous I nsul i n. Once you’ve m axim ized your resul t s
on 1iu rapid/ short -act ing I nsul in per 20g carbohydrat es post -w orkout , you can
increase t he dose t o 1iu per 16g carbs, t hen 1iu per 13g carbs, and l ast l y 1iu per
10g carbs post -w orkout . These increases are under t he assum pt ion t hat you
don’t experience ANY sym pt om s of hypogl ycem ia post -w orkout , and your 2 hour
post -prandial bl ood gl ucose readings rem ain rel at ivel y sim il ar t o your basel ine
gl ucose l og readings. I n m ost cases, dosing beyond 1iu per 13g carbs isn’t
required as GLUT4 t ransl ocat ion facil it at es addit ional nut rient upt ake post -
w orkout !
Rem em ber t hat every carbohydrat e source digest s at a different rat e, especial l y
w hen com bined w it h prot ei n or fat sources. A m eal cont aining beef & pot at o
w il l yiel d a different Gl ycem ic response com pared t o w hit e fish & cream of rice;
frequent l y sw it ching t o beef & rice or fish & pot at o com pl icat es m at t ers furt her.
Whil e you’re assessing your individual opt im al rapid/ short -act ing I nsul in t o
carbohydrat e rat io according t o fl uct uat ions in bl ood gl ucose concent rat ions,
you shoul dn’t al t er t he food sources in your post -w orkout m eal .
Cont rol al l t he variabl es w hil e you’re gaining ex perience w it h exogenous
I nsul in. Once you have a fundam ent al underst anding of your body’s response
t o a specific carbohydrat e source com bi ned w it h prot ein & fat sources, you can
m ake sm al l m odificat ions t o your dosing prot ocol and food choices, one change
at a t im e!
Post -Prandial Breakfast Adm inist rat ions:
Aft er you’ve acquired som e experience w it h post -prandial post -w orkout

adm inist rat ions and have a fundam ent al underst anding of how your bl ood
gl ucose l evel s change aft er exogenous I nsul in is incorporat ed, t hen you can
consider a second dose of I nsul in.
The second opport unit y t o incorporat e rapid/ short -act ing I nsul in SubQ is w it h
breakfast , al so at 1iu per 20g carbohydrat es fol l ow ing t he m eal . Sim il ar t o w hat
Coach St eve m ent ioned before, m onit or your bl ood gl ucose l evel s 2 hours aft er
eat ing and exogenous I nsul i n adm inist rat ion and com pare readings w it h your
basel ine gl ucose l ogbook before increasing t he dose. Once you have a sol id
grasp of how your body responds t o your second rapid/ short -act ing I nsul in
opport unit y during t he day, you can increase t he dose from 1iu per 20g carbs,
t o 1iu per 16g carbs, t hen 1iu per 16g carbs, and l ast l y 1iu per 10g carbs w it h
breakfast . Bl ood gl ucose l evel s shoul d st ay com parabl e t o t he readings you’ve
m easured before using exogenous I nsul in.
Post -Prandial Pre-Workout Adm inist rat ions:
The t hird opport unit y t o incorporat e rapid/ short -act ing I nsul in SubQ is pre-
w orkout , again at 1iu per 20g carbs fol l ow ing your pre-w orkout m eal . Even if
you’ve al ready w orked your w ay up t o 1i u per 10g carbs at breakfast and perhaps
1iu per 13g carbs w i t h your post -w orkout m eal or shake!
Make sure you m onit or your bl ood gl ucose l evel s direct l y post -w orkout as
GLUT4 t ransl ocat ion, and corresponding bl ood gl ucose depl et ion can increase
I nsul in sensit ivit y t rem endousl y and l ow er bl ood gl ucose l evel s furt her t han
expect ed! Rem em ber t hat gl ucose upt ake im proves t hrough int ense
hypert rophy-specific w orkout s; pre-w orkout m edium -high Gl ycem ic I ndex l ow -
fiber carbohydrat e sources are advised.
These sources digest easil y and m aint ain bl ood gl ucose concent rat ions w it hin
t he reference range w hil e using exogenous I nsul in fol l ow ing your pre-w orkout
m eal !
Due t o t he 3-8 hour Act ive-Life of m ost rapid/ short -act ing I nsul ins, you’re
essent ial l y doubl e-dipping or overl apping t he durat ion of act ion w hen you’re
using exogenous I nsul in pre- & post -w orkout . Coach St eve highl y recom m ends
t hat you keep your pre-w orkout I nsul in dosed at 1iu per 20g carbs by SubQ
adm inist rat ion t o prevent hypogl ycem ia during t he w orkout . Once t he w orkout
is com pl et ed and your energy expendit ure com es dow n, you can dose I nsul in
at 1iu per 13g carbs fol l ow ing your post -w orkout m eal or shake if needed.
Most bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s w il l adm inist er pre-
w orkout I nsul in around 1-1.5 hours prior t o st art ing t he w orkout , fol l ow ed by a
1-1.5 hour w orkout and perhaps a sl ight cool -dow n period t o cal m dow n t he
sym pat het ic nervous syst em before t he individual is ready t o consum e a m eal
or shake again. General l y speaking, t here are usual l y bet w een 2.5 hours t o 3.5
hours bet w een consecut ive I nsul in inject ions. Meaning t he onset & peak of
post -w orkout I nsul in adm inist rat ion occurs t ow ards t he t ail -end of t he durat ion
of t he pre-w orkout I nsul in inject ion.
I n cases w here it ’s absol ut el y required t o increase t he pre-w orkout I nsul in t o

carbohydrat e rat io, t he dose can be increm ent al l y increased from 1iu per 20g
carbs t o 1iu per 16g carbs, t hen 1iu per 13g carbs, and l ast l y 1iu per 10g carbs
aft er consum ing t he pre-w orkout m eal or shake. Keep an eye out on your
basel ine personal gl ucose l ogbook as overl apping rapid/ short -act ing I nsul in
adm inist rat ions w il l significant l y al t er your readings!
Pre- & post -w orkout rapid/ short -act ing I nsul in is preferred by individual s w ho
have a carb-l ess breakfast and consum e m ost or al l of t heir carbohydrat es
around t he w orkout . I n t his case, t he second I nsul in opport unit y m oves from
breakfast t o pre-w orkout .
I ndividual s w ho increase t he rat io beyond 1iu per 20g carbs cont aining w it hin
t heir pre-w orkout m eal or shake w il l probabl y require int ra-w orkout nut rit ion
t o sust ain bl ood gl ucose l evel s and feed int o t he opt im ized nut rient
part it ioning t hat t his m et hod provides.
For m ore inform at ion about suppl em ent at ion prot ocol s surrounding
hypert rophy-specific w orkout s, consider purchasing t he “Com prehensive Guide
t o Pre-Workout | I nt ra-Workout | Post -Workout Nut rit ion“ eBook on The
Post -Prandial Adm inist rat ions:
The fourt h opport unit y t o incorporat e rapid/ short -act ing I nsul in SubQ is at t he
ot her m eal s during t he day, excl uding t he m eal s consum ed l at er in t he day, al so
at 1iu per 20g carbs fol l ow ing t he m eal . Once an advanced and experienced
bodybuil der, st rengt h at hl et e, or fit ness ent husiast incorporat es rapid/ short -
act ing I nsul in w it h t he m ajorit y of t he m eal s, t hen int erm ediat e- or l ong-act ing
I nsul in m ight be preferred. I nt erm ediat e & l ong-act ing I nsul ins reduce t he
requirem ent for frequent inject ions and cont inuous m easurem ent of bl ood
gl ucose l evel s.
Keep in m ind t hat rapid-act ing I nsul in has a durat ion of act ion bet w een 3-5
hours, w hil e short -act ing I nsul in has a durat ion of act ion bet w een 5-8 hours.
This m eans t hat you can use post -prandial rapid-act ing I nsul in SubQ up t o
17:00 and post -prandial short -act ing I nsul in SubQ up t o 14:00. Coach St eve
im pl ores you not t o use exogenous rapid/ short -act ing I nsulin SubQ aft er t hese
t im es t o prevent hypogl ycem ia w hil e sl eeping, given you’re sl eeping according
t o your circadian rhyt hm and go t o bed around 22:00.
Rapid/ Short -Act ing I nsul in for Fat Loss
I ndividual s w ho prefer t o opt im ize fat l oss w hil e reducing or prevent ing l ow er-
body at rophy during a cut t ing phase or cont est prep can consider a l ow -dose of
rapid/ short -act ing I nsul in SubQ or I M before fast ed or post -w orkout cardio. The
general l y recom m ended dosage is 1-2iu rapid/ short -act ing I nsul in inject ed
SubQ or I M, 15-20 m inut es before st art ing fast ed m orning cardio. The m ajorit y
of at hl et es shoul d rem ain conservat ive and onl y consider 1-2iu rapid/ short -
act ing I nsul in SubQ or I M di rect l y post -w orkout before st art ing cardio.
Onl y HI GHLY advanced and experienced bodybuil ders can consider inject ing 1iu
rapid/ short -act ing I nsul in I nt ravenousl y (I V) direct l y post -w orkout before
st art ing cardio. This m et hod shoul d onl y be at t em pt ed by highl y advanced and
experienced bodybuil ders t hat have a fundam ent al underst anding of t heir
bl ood gl ucose l evel s fol l ow ing each body-part specific w orkout ! I V I nsul in is
usual l y adm inist ered in conjunct ion w it h I V Grow t h Horm one for a synergist ic
effect regarding I GF-1 product ion t o opt im ize recovery furt her.
I nsul in and Grow t h Horm one shoul dn’t be com bi ned in t he sam e I nsul in syringe
as t heir preservat ives m ight denat ure each ot her's prot ein -pept ide chains,
inact ivat ing one or bot h com pounds before adm inist rat ion!
A l ow -dose rapid/ short -act ing I nsul in before cardio w il l l ow er serum gl ucose
l evel s from 80-90m g/ dL or 4.0-5.0m m ol / L t o bel ow t he heal t hy reference range,
w el l int o 60-70m g/ dL or 3.3-3.7m m ol / L. Monit or your bl ood gl ucose l evel s w hen
you experience hypogl ycem ia during cardio; i n t he occurrence t hat bl ood
gl ucose l evel s dropped bel ow 60m g/ dL or 3.3m m ol / L, fast ed cardio needs t o be
discont inued im m ediat el y! A t ypical breakfast consist ing of egg w hit es (and
carbohydrat es if diet ary rest rict ions al l ow ), or a post -w orkout prot ein shake is
usual l y enough t o increase bl ood gl ucose l evel s over 70m g/ dL or 3.9m m ol / L. I f
hypogl ycem ia occurred, t here is NO ADDI TI ONAL rapid/ short -act ing I nsul in
fol l ow ing breakfast or post -w orkout shake!
Low ering bl ood gl ucose l evel s during cardio increases Gl ucagon secret ion t o
l iberat e gl ycogen st ores from t he l iver & fat t y acids (incl uding gl ycerol ) from
t he fat reserves. I deal l y, perform l ow -int ensit y st eady-st at e cardio on a
recum bent bike w hil e bl ood gl ucose drops t o m oderat el y dizzying
concent rat ions. Your init ial response w il l be t o sl am a Gat orade, Pedial yt e, or
coconut w at er. I nst ead, you cont inue t o ride out t his uncom fort abl e feel ing,
given your bl ood gl ucose is st il l over 60m g/ dL or 3.3m m ol / L, unt il Gl ucagon
raises bl ood gl ucose l evel s again by rel easing st ored gl ycogen or by convert ing
t he gl ycerol backbone from l iberat ed body fat reserves t hrough
gl uconeogenesis.
Glucagon for Fat Loss
Bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s w ho are abl e t o source
1m g Gl ucagon Em ergency Kit s from Lil l y, Bedford, or Novo Nordisk, can consider
using 0.5-1m g Gl ucagon around 10 m inu t es before st art ing fast ed cardio
t hrough int ram uscul ar adm inist rat ion. I nt ravenous adm inist rat ion is not
advised as it w il l cause significant hypergl ycem ia. I M ext ends t he Hal f -Life of
Gl ucagon t o approxi m at el y 45 m inut es, w hil e m oderat e h ypergl ycem ic act ivit y
persist s for about 60– 90 m inut es fol l ow ing t he inject ion. This m eans t hat
Gl ucagon inject ions shoul d onl y be used w hen t he enhanced individual is
al ready sufficient l y gl ycogen depl et ed. Minim izing t he risk of severe increases
in bl ood gl ucose l evel s by rel easing st ored l iver gl ycogen. This m et hod shoul d
onl y be used before fast ed cardio, w it h a durat ion of at l east 60 m i nut es, t o
keep act ivit y m oderat e w hil e Gl ucagon rem ains act ive! Needl ess t o say, in t his
scenario, pre-fast ed cardio I nsul in is no l onger required but can st il l pl ay a
cont ribut ing rol e t o overal l fat l oss w hen adm inist ered SubQ or I M, right before
post -w orkout cardio.
Ensure t hat you check your bl ood gl ucose concent rat ions right aft er finishing
fast ed cardio before t he Gl ucagon dose beyond 0.5m g per cardi o session. More
oft en t han not , post -cardio “fast ing” bl ood gl ucose concent rat ions are over
100m g/ dL or 5.6m m ol / L, w hereas t hey w ere around 70-80m g/ dL or 3.9-
4.5m m ol / L upon w aking before Gl ucagon adm inist rat ion.
Exogenous Gl ucagon is one of t he few com pounds know n t o cause l ocal ized fat
l oss. I nject abl e Cl enbut erol & Yohim bine form ul at ions (Hel ios) are al so abl e t o
spot -reduce st ubborn body fat areas. Unfort unat el y, it appears t hat 1m g
Gl ucagon Em ergency Kit s are m ore difficul t t o source com pared t o
pharm aceut ical grade I ncrel ex or iPl ex I GF-1. Sourcing issues “forces” t he
m ajorit y of bodybui l ders, st rengt h at hl et es & fit ness ent husiast s t o use pre-
cardio 1-2iu rapid/ short -act ing I nsul in SubQ or I M m et hod inst ead. This
prot ocol provides sim il ar effect s regarding fat l oss, excl uding t he l ocal ized fat
l oss as Gl ucagon rel eased from t he al pha cel l s of t he pancreas, act s
syst em ical l y on adipose t issue and t he l iver.
Needl ess t o say; adding addit ional fat -burning com pounds l ike Grow t h
Horm one, Cl enbut erol , Ephedrine, Cardarine (GW-501516), SR9009, Yohim bine,
or Rauw ol scine t o your pre-cardio or pre-w orkout PED Prot ocol w il l increase t he
rat e of fat l oss t rem endousl y!
For m ore inform at ion about Lipol yt ic Agent s & Perform ance Enhan cing Drugs
(PEDs), consider purchasing t he “Com prehensive Guide t o Grow t h Horm one
I nsul in-l ike Grow t h Fact or-1“ or “Fat Loss Pharm acol ogy Handbook” eBooks on
The VigorousSt eve.com Shop: w w w .vigorousst eve.com / shop/
Rapid/ Short -Act ing I nsul in Offseason Exam pl es
Advanced and experienced bodybuil ders, st rengt h at hl et es, or fit ness

ent husiast s, w ho adm inist er rapid/ short -act ing I nsul in m ul t ipl e t im es per day,
do so under t he general l y recom m ended guidel ines m ent ioned above. Bel ow
are several exam pl es t hat m ent ion t he overal l m acro-nut rient breakdow n of t he
diet , food sources, m eal t im ing in rel at ion t o w orkout s, and I nsul in t im ing w it h
regard t o m eal s. These exam pl es displ ay OPTI ONAL ex ogenous I nsul in dosages
and adm inist rat ions; t hey aren’t m andat ory during t he offseason.
The at hl et e is approxim at el y 110kg at 12% body fat , consum es 4,500 cal ories
per day during t he offseason, spread out over 5 sol id m eal s and 1 post -w orkout
shake or m eal . Cont aining about 300g Prot ein (P), 600g Carbohydrat es (C), and
100g Fat s (F) in t ot al . The at hl et e perform s dail y fast ed cardio t o accl im at ize t o
t he ever-increasing body w eight , boost appet it e, im prove I nsul in sensit ivit y,
and facil it at e a bit of fat l oss in t he process.
R/ S-A I nsul in: Rapid/ Short -Act ing I nsul in (Fiasp, NovoLog, NovoRapid, Hum al og,
Lisprol og & Adm el og, Apidra, Act rapid, Hum uLin R or S, I nsum an Rapid, or
NovoLin R).
R-A I nsul in: Rapid-Act ing I nsul in (Fiasp, NovoLog, NovoRapid, Hum al og,
Lisprol og & Adm el og, or Apidra).
S-A I nsul in: Short -Act ing I nsul in (Act rapid, Hum uLin R or S, I nsum an Rapid, or
NovoLin R).
Morning Workout :
07:00 – Waking: Opt ional 1-2iu R/ S-A I nsul in SubQ or I M.
07:15 – Fast ed Cardio
08:00 – Meal 1: Whol e Eggs, Egg Whit es, Whit e Rice & Veget abl es (50P, 100C,
30F), Post -Prandial 5-6iu R/ S-A I nsul in SubQ (1iu p. 16-20C), up t o 8iu if R/ S-A
I nsul in w asn’t used before fast ed cardio (1iu p. 13C)
09:30 – Workout : Opt ional I nt ra-Workout Shake w it h Essent ial Am ino Acids
(EAAs) & High-Branch Cycl ic Dext rins (HBCDs) (20P, 50C, 0F), i f R/ S-A I nsul in w it h
Meal 1 exceeds 1iu per 20g carbs (over 5iu in t his exam pl e)
11:00 – Post -Workout Shake or Meal : Whey or Col l agen Prot ei n m ix ed w it h

Gat orade & Oat m eal or Fruit , or Chicken / Whit e Fish & Whit e Rice (50P, 100C,
5F), Post -Prandial 5-8iu R/ S-A I nsul in SubQ or I M (1iu p. 13-20C), perhaps up t o
13iu R/ S-A I nsul in SubQ or I M t o cover Meal 2 consum ed 1 hour aft erw ard (5-
8iu for Post -Workout Shake + up t o 5iu for Meal 2)
12:00 – Meal 2: Chicken / Whit e Fish, Whit e Rice & Veget abl es (45P, 100C, 5F),
Post -Prandial 5i u R/ S-A I nsul in SubQ (1i u p. 20C), onl y if Post -Workout R/ S-A
I nsul in didn’t exceed 1iu per 20g carbs (over 5iu in t his exam pl e)
Post -Prandial 5iu R/ S-A I nsul in SubQ (1i u p. 20C)
17:00 – Meal 4: Sal m on, Whit e Rice & Veget abl es (45P, 100C, 25F), Post -Prandial
5iu R-A I nsul in SubQ (1iu p. 20C). S-A I nsul in shoul dn't be used aft er 14:30 due
t o a durat ion of act ion of 5-8 hours.
19:30 – Meal 5: Beef, Sw eet Pot at o, Avocado & Veget abl es (45P, 50C, 30F)
22:00 – Sl eep
Aft ernoon Workout :
07:00 – Waking: Opt ional 1-2iu I nsul in R/ S-A SubQ or I M.
30F), Post -Prandial 5-8iu R/ S-A I nsul in SubQ (1iu p. 13-20C), perhaps up t o 10iu
if R/ S-A I nsul in w asn’t used before fast ed cardio (1iu p. 10C)
Post -Prandial 5-8iu R/ S-A I nsul in SubQ (1iu p. 13-20C)

5F), Post -Prandial 5-8iu R-A I nsul in SubQ or I M (1iu p. 13-20C), perhaps up t o
13iu R-A I nsul in SubQ or I M t o cover Meal 4 consum ed 1 hour aft erw ard (5-8i u
for Post -Workout Shake + up t o 5iu for Meal 4). S-A I nsul i n shoul dn't be used
aft er 14:30 due t o a durat ion of act ion of 5-8 hours.
5iu R-A I nsul in SubQ (1iu p. 20C), onl y if Post -Workout R-A I nsul in didn’t exceed
1iu per 20g carbs (over 5iu in t his exam pl e). S-A I nsul i n shoul dn't be used aft er
14:30 due t o a durat ion of act ion of 5-8 hours.
19:30 – Meal 5: Beef, Avocado, Sw eet Pot at o & Veget abl es (45P, 50C, 30F)
22:00 – Sl eep
Evening Workout s:
30F), Post -Prandial 5-8iu R/ S-A I nsul in SubQ (1iu p. 13-20C), perhaps up t o 10iu
if R/ S-A I nsul in w asn’t used before fast ed cardio (1iu p. 10C)
5iu R/ S-A I nsul in SubQ (1iu p. 20C)
Post -Prandial 5-8iu R-A I nsul in SubQ (1i u p. 13-20C). S-A I nsul i n shoul dn't be
used aft er 14:30 due t o a durat ion of act ion of 5-8 hours.
(EAAs) & High-Branch Cycl ic Dext rins (HBCDs) (20P, 50C, 0F), if R-A I nsul in w it h

7F)
22:00 – Sl eep
NOTE: I n t his offseason evening w orkout ex am pl e, t here is no rapid/ short -

act ing I nsul in post -w orkout adm inist rat ion, as t heir durat ion of act ion ext ends
w el l beyond bedt im e!!
Rapid/ Short -Act ing I nsul in Cut t ing Phase Exam pl es

ent husiast s, w ho adm inist er rapid/ short -act ing I nsul in m ul t ipl e t im es per day,
do so under t he general l y recom m ended guidel ines m ent ioned above. Bel ow
are several exam pl es t hat m ent ion t he overal l m acro-nut rient breakdow n of t he
diet , food sources, m eal t im ing in rel at ion t o w orkout s, and I nsul in t im ing in
rel at ion t o m eal s. These exam pl es displ ay OPTI ONAL ex ogenous I nsul in
dosages and adm inist rat ions; t hey aren’t m andat ory during a cut t in g phase.
The sam e at hl et e is approxim at el y 90kg at 8% body fat , consum es 3,000 cal ories
per day during t heir cut t ing phase, spread out over 5 sol id m eal s and 1 post -
w orkout shake or m eal . Cont aining about 350g Prot ein (P), 200g Carbohydrat es
(C), and 90g Fat s (F) in t ot al . The at hl et e perform s dail y fast ed cardio t o im prove
I nsul in sensit ivit y and opt im ize fat l oss.
NovoLin R)
Lisprol og & Adm el og, or Apidra)
NovoLin R)
Morning Workout :
08:00 – Meal 1: Whol e Eggs, Egg Whit es, Sw eet Pot at o & Veget abl es (60P, 70C,
25F), Post -Prandial 3-4iu R/ S-A I nsul in SubQ (1iu p. 16-20C), perhaps up t o 6iu if
R/ S-A I nsul in w asn’t used before fast ed cardio (1iu p. 12C)
Meal 1 exceeds 1iu per 20g carbs (over 3iu in t his ex am pl e).
11:00 – Post -Workout Cardio: Opt ional 1-2iu R/ S-A I nsul in SubQ or I M, right
before Cardio st art s.

Gat orade & Oat m eal , or Chicken / Whit e Fish & Whit e Rice (60P, 70C, 5F), Post -
Prandial 3-6iu R/ S-A I nsul in SubQ or I M (1iu p. 12-20C), onl y if R/ S-A I nsul in
w asn’t used before post -w orkout cardio.
12:30 – Meal 2: Chicken / Whit e Fish & Veget abl es (50P, 5C, 5F)
17:00 – Meal 4: Sal m on & Veget abl es (50P, 5C, 25F)
19:30 – Meal 5: Beef, Avocado & Veget abl es (60P, 5C, 25F)
22:00 – Sl eep
08:00 – Meal 1: Whol e Eggs, Egg Whit es & Veget abl es (60P, 5C, 25F)
13:00 – Meal 3: Chicken / Whit e Fish, Sweet Pot at o & Veget abl es (50P, 70C, 5F),
Post -Prandial 3-5iu R/ S-A I nsul in SubQ (1iu p. 14-20C)
16:00 – Post -Workout Cardio: Opt ional 1-2iu R-A I nsul in SubQ or I M, right before
Cardio st art s. S-A I nsul in shoul dn't be used aft er 14:30 due t o a durat ion of
act ion of 5-8 hours.

Gat orade & Oat m eal , or Chicken / Whit e Fish & Whit e Rice (60P, 70C, 5F), Post -
Prandial 3-6i u R/ S-A I nsul in SubQ or I M (1iu p. 12-20C), onl y if R-A I nsul in w asn’t
used before post -w orkout cardio. S-A I nsul in shoul dn't be used aft er 14:30 due
t o a durat ion of act ion of 5-8 hours.
22:00 – Sl eep
Evening Workout s:
15:30 – Meal 4: Chicken / Whit e Fish, Sw eet Pot at o & Veget abl es (50P, 70C, 5F),
Post -Prandial 3-5iu R-A I nsul in SubQ (1iu p. 14-20C). S-A I nsul in shoul dn't be
used aft er 14:30 due t o a durat ion of act ion of 5-8 hours.
(EAAs) & High-Branch Cycl ic Dext rins (HBCDs) (20P, 40C, 0F), if R-A I nsul in w it h
18:30 – Post -Workout Cardio
19:00 – Post -Workout Shake or Meal : Whey or Col l agen Prot ein m ixed w it h
Gat orade & Oat m eal , or Chicken / Whit e Fish & Whit e Rice (60P, 70C, 5F)
22:00 – Sl eep
NOTE: I n t his cut t ing phase evening w orkout ex am pl e, t here is no rapid/ short -
I nt erm ediat e-Act ing & Long-Act ing Exogenous

I nsul in
I nt erm ediat e-act ing & l ong-act ing I nsulin are oft en t erm ed as background or
basal I nsul in. I nsul in is cl assified as int erm ediat e-act ing w hen t he onset of
t heir bl ood gl ucose m anagem ent effect s fal l s w it hin a 2-4 hour t im efram e.
Their act ion is great est bet w een 4-12 hours and st ays act ive in t he bl oodst ream
bet w een 12-18 hours. Long-act ing I nsul in t ypical l y has an onset of act ion
w it hin 1 hour and rem ains act ive for up t o 24 hours aft er adm inist rat ion. Long-
act ing I nsul in general l y doesn’t peak but offers st eady gl ucose m anagem ent
t hroughout t he durat ion of act ion. Bot h i nt erm edi at e- & l ong-act ing I nsul in are
com m onl y inject ed upon w aking.
How ever, advanced bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s
m ight prefer t o spl it up t heir dail y al l ow ance t o upon w aking and post -w orkout
or upon w aking and before bed adm inist rat ion. Regardl ess of t he chosen
m et hod, int erm ediat e- & l ong-act ing I nsul i n offers com parabl e dose-
dependent gl ucose hom eost asis.
Bel ow is a l ist of int erm ediat e-act ing & l ong-act ing I nsul ins w hich are FDA
Approved, t heir m edical nam es, avail abl e brands, co ncent rat ions, and t heir
corresponding onset , peak, and durat ion of act ion , t hrough subcut aneous
adm inist rat ion:
I nt erm ediat e-Act ing I nsul in:
• I sophane / Neut ral Prot am ine Hagedorn (NPH) I nsul i n (Gensul i n N, Hum ul i n N
or NPH, I l et in NPH, I nsul at ard, Novol in N or NPH, Prot aphane, Rel i On & SciLin N):
100iu/ 1m l , onset ; 2-4 hours, peak; 4-12 hours, durat ion; 12-18 hours.
Long-Act in I nsul in Form ul at ions:
• I nsul in Gl argine (Basagl ar, Lant us, Toujeo): 100-300iu/ 1m l , onset : 3-4 hours,
peak: none, durat ion: up t o 24 hours. Toujeo cont ains 3x t he am ount of I nsul in
per Mil l il it er (m L) as ot her I nsul in Gl argine form ul at ions. There are 300
int ernat ional unit s of I nsul in in 1m L of Toujeo and 100 int ernat ional unit s in
1m L of Basagl ar or Lant us.
• I nsul in Det em ir (Levem ir): 100iu/ 1m l , onset : 1 hour, peak: 3-14 hours, durat ion:
up t o 24 hours
• I nsul in Degl udec (Tresiba): 100iu/ 1m l , onset : 1 hour, peak: none, durat ion: up
t o 42 hours

PEAK: t he t im e during w hich t he I nsul in is at it s m ax im um effect iveness in
The m edical l y est abl ished ranges for onset , peak & durat ion of act ion are
infl uenced by subcut aneous inject ion dept h rel at ed t o body fat l evel s,
m et abol ism & heart rat e. At hl et es w it h singl e-digit body fat l evel s, especial l y
bel ow 6%, m ight experi ence an onset , peak & durat ion of act ion w el l bel ow t he
m edical l y indicat ed averages for t hese int erm ediat e- & l ong-act ing I nsul in
form ul at ions!
Sim il ar t o short -act ing I nsul in, int erm ediat e-act ing I sophane / Neut ral
Prot am ine Hagedorn (NPH) I nsul in is bioident ical t o I nsul in secret ed from t he
bet a cel l s of t he pancreas. NPH I nsul in is m ade by m i xing regul ar I nsul in and
Prot am ine t o form I nsul in Hexam er cryst al s, al ongside Zinc and Phenol t o
m aint ain a neut ral -pH bal ance of t he sol ut ion t o st abil ize I nsul in Hexam ers.
The Prot am ine cryst al s ext end t he Hal f-Life and Act ive-Life of regul ar I nsul in
t rem endousl y.
Long-act ing I nsul ins differ from bioident ical I nsul in; a singl e or several am ino
acids in t he I nsul in pept ide-chain are m odified w it h recom binant DNA
t echnol ogy. I nsul in Gl argine repl aces Asparagine w it h Gl ycine at t he A21
posit ion and ext ends t he Carboxy-Term inal of t he B-chain w it h 2 Arginine
residues. I nsul in Det em ir rem oves Threonine at t he B30 posit ion and at t aches
Myrist ic acid t o Lysine at t he B29 posi t ion. I nsul i n Degl udec al so rem oves
Threonine at t he B30 posit ion and at t aches Hexadecanoic di -acid t o Lysine at
t he B29 posit ion. Long-act ing I nsul in form ul at ions al so cont ain Zinc and Phenol
t o m aint ain a neut ral -pH bal ance of t he sol ut ion, prom ot ing I nsul in Hexam er
form at ion.
These m odificat ions al l ow l ong-act ing I nsul in t o ent er t he bl oodst ream at a

reduced rat e w hen adm inist ered t hrough SubQ inject ions, com pared t o
bioident ical short -act ing I nsul in. Post -adm inist rat ion, t he I nsul i n Hexam ers
sl ow l y de-associat ing int o I nsul in Dim ers and consequent Monom eric I nsul in,
al l ow ing it t o be absorbed int o t he bl oodst ream and becom e physiol ogical l y
act ive. The Det em ir & Degl udec m odificat ions prom ot e Al bum in binding, w hich
al so prol ongs t he durat ion of act ion in t he bl oodst ream . The Gl argine
m odificat ion reduces I nsul in’s sol ubil it y in ext racel l ul ar fl uid, del aying
absorpt ion int o t he syst em ic circul at ion. The m odificat ions do not al t er
Recept or binding.
Bodybuil ders, st rengt h at hl et es & fit ness ent husiast s com m onl y prefer
I sophane I nsul in (Hum ul in N or Novol in N) or I nsul in Gl argine (Lant us), because
t hey’re readil y avail abl e as over-t he-count er (OTC) m edicat ions t hat don’t
require a prescript ion in m ost count ries. I nsul i n Det em ir (Levem ir) or I nsul in
Degl udec (Tresiba) isn’t very popul ar, probabl y due t o l im it ed avail abil it y.
The ext ended durat ion of act ion of int erm ediat e- & l ong-act ing I nsul ins m akes
t hem unsuit abl e t o use on a cheat day or a day w here t he l ast m eal is repl aced
w it h a cheat m eal .
Cheat m eal s general l y cont ain a l arge am ount of (sat urat ed) fat , w hich
preferent ial l y st ores as body fat unl ess you’re t rul y depl et ed of int ra-m uscul ar
gl ycogen & t rigl yceride st ores. Sat urat ed fat al so cont ribut es t o I nsul in
resist ance, furt her increasing t he risk of body fat st orage. I nt erm ediat e- & l ong-
act ing I nsul ins shoul dn’t be adm inist ered on days w here you’re pl anning t o
have a cheat m eal , but t hey can be used w hil e refeeding w it h a cal oric surpl us
of t he sam e food sources you’re diet ing on.
DO NOT TAKE METFORMI N OR BERBERI NE BEFORE BED WHEN USI NG

I NTERMEDI ATE-ACTI NG OR LONG-ACTI NG I NSULI NS!!!
in a sit uat ion w here you t ook st andard-rel ease or ext ended-rel ease Met form in,
or Berberine before bed w hil e using a m oderat e dose of int erm ediat e/ l ong -
act ing I nsul in, m ake sure you consum e at l east 500g sw eet or w hit e pot at o,
w hich cont ains around 100g carbohydrat es, before bed t o sust ain adequat e
gl ucose concent rat ions t hroughout t he night ! Suppose you used a reasonabl y
high dosage of i nt erm ediat e/ l ong-act ing I nsul in, around 1iu per 10g
carbohydrat es consum ed t hat day. I n t hat case, you need t o st ay aw ake
t hroughout t he night and consum e carbohydrat es frequent l y t o sust ain gl ucose
concent rat ions. The al t ernat ive is t o consum e an ex t ra-l arge 4 cheese pizza,
w hich m aint ains bl ood gl ucose l evel s beyond w hat ’s required t o cover t he
Met form in or Berberine and int erm ediat e/ l ong-act ing I nsul in! You’l l need t o do
hours of cardio aft erw ard; consider t hat punishm ent for st upidit y!!
I nt ermediat e/ Long-Act ing I nsul in t o Opt im ize Nut rient Upt ake
Advanced bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s general l y
incorporat e int erm ediat e/ l ong-act ing I nsul in SubQ t o prom ot e nut rient upt ake
during t he offseason. This opt im izes t he l ast st ep of nut rient upt ake from
ingest ion, digest ion, absorpt ion int o t he bl oodst ream , and final upt ake int o
skel et al m uscl e. The general l y recom m ended st art ing dose for
int erm ediat e/ l ong-act ing I nsul in is 5iu SubQ upon w aking or aft er breakfast per
day.
Since it t akes approxim at el y 1 hour for int erm ediat e/ l ong-act ing I nsul in t o
l ow er bl ood gl ucose l evel s m oderat el y, fast ed cardio can be perform ed
bet w een t he I nsul in inject ion and breakfast . Advanced and experienced
bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s can com bine
int erm ediat e/ l ong-act ing I nsul in upon w aking w it h 1-2iu rapid-fast act ing
I nsul in before cardio t o opt im ize fat l oss before eat ing breakfast .
Sim il ar t o your personal gl ucose l ogbook, cont aining basel ine readings before
using exogenous I nsul in, m ake sure you m onit or your bl ood gl ucose l evel s
upon w aking, 2 hours aft er m eal s, direct l y post -w orkout , and before bed. These
m easurem ent s w il l give you insight int o how your bl ood gl ucose l evel s change
t hroughout t he day aft er incorporat ing int erm ediat e/ l ong-act ing I nsul in in your
prot ocol . This al so highl ight s at w hich point (s) during t he day bl ood gl ucose
readings are t ypical l y t he l ow est .
Given t hat al l readings are com parabl e t o t he bl ood gl ucose readings not ed in
your personal gl ucose l ogbook w it h basel ine m easurem ent s before
incorporat ing int erm ediat e/ l ong-act ing I nsul in, t he dose can be increased w it h
5iu increm ent s every day unt il individual bl ood gl ucose readings fal l t ow ards
t he bot t om of t he heal t hy reference range. Frequent m easurem ent s of bl ood
gl ucose l evel s t hroughout t he day al l ow for careful m anipul at ions of each
m eal 's m acro- & m icro-nut rient s separat el y t o keep bl ood gl ucose
concent rat ions sust ained w hil e int erm ediat e/ l ong-act ing I nsul in rem ains
act ive.
Advanced and conservat ive bodybuil ders, st rengt h at hl et es, or fit ness
ent husiast s oft en prefer t his dosing m et hod as a st art ing point . I t ’s general l y
l ow er t han 1iu per 20g carbohydrat es consum ed during t he day unl ess t he
at hl et e consum es l ess t han 100g carbohydrat es per day. I n w hich case, t he
int erm ediat e/ l ong-act ing I nsul in t o carbohydrat e rat io rem ains at 1iu per 20g
carbs; t he at hl et e st art s w it h 1-5iu SubQ upon w aking.
I ndividual s w ho are new t o exogenous I nsul in shoul d st ay on t he conservat ive

side of t his range and increase int erm ediat e/ l ong-act ing I nsul i n t o a m ax im um
of 1iu per 20g carbohydrat es eat en over t he day. I f you’re consum ing 400g carbs
spaced equal l y over several m eal s, onl y 20iu int erm ediat e/ l ong-act ing I nsul in
is required t o im prove nut rient upt ake during t he day. St art ing w it h 5iu
int erm ediat e/ l ong-act ing I nsul in SubQ upon w aking.
Given bl ood gl ucose readings are com parabl e t o basel ine readings, t he dose
can be increased w it h 5iu on consecut ive days unt il t he at hl et e reaches 20iu
per day for 400g carbohydrat es.
Coach St eve m ust em phasize t hat your personal gl ucose l ogbook shoul d have
at l east 1 w eek’s w ort h of readings before using int erm ediat e/ l ong-act ing
I nsul in direct l y upon w aking and perform ing fast ed cardio before breakfast .
This gives you a m easurabl e com parison of how your readings are changing
aft er exogenous I nsul in. I deal l y, t he day aft er int erm ediat e/ l ong-act ing I nsul in,
your fast ing bl ood gl ucose l evel s are com parabl e t o t he basel ine
m easurem ent s in your gl ucose l og, given you had norm al I nsul in sensit ivit y
prior t o incorporat ing exogenous I nsul in. Once you’ve m axim ized your resul t s
on 1iu int erm ediat e/ l ong-act ing I nsul in per 20g carbohydrat es consum ed over
t he course of t he day, you can increase t he dose t o 1iu per 16g carbs, t hen 1iu
per 13g carbs, and l ast l y 1iu per 10g carbs per day. These i ncreases are under
t he assum pt ion t hat you don’t experience ANY sym pt om s of hypogl ycem ia at
ANY point during t he day, and your 2 hour post -prandial bl ood gl ucose readings
rem ain rel at ivel y sim il ar t o your basel ine readings in your personal gl ucose
l ogbook.
Suppose 1 bl ood gl ucose reading fal l s bel ow t he healt hy reference range; your
diet shoul d be adjust ed before considering t o increase t he int erm ediat e/ l ong-
act ing I nsul in t o carbohydrat e rat io furt her. I f fast ing gl ucose readings are
t ow ards t he bot t om of t he reference range; increase t he carbohydrat e cont ent
of t he l ast m eal of t he day, consider adding heal t hy fat s t o reduce gast ric
em pt ying, or change t o a carb source w it h a l ow er Gl ycem ic I ndex. I f post -
w orkout gl ucose readings are t ow ards t he bot t om of t he reference range;
consider using int ra-w orkout nut rit ion or increase t he carbohydrat e cont ent of
your pre-w orkout m eal . I f post -prandial gl ucose readings are t ow ards t he
bot t om of t he reference range; increase t he carbohydrat e cont ent of t he m eal
prior.
For m ore inform at ion about suppl em ent at ion prot ocol s surrounding
Dosing int erm ediat e/ l ong-act ing I nsul in over 1iu per 10g carbohydrat es is
general l y not recom m ended. I t w il l ei t her severel y l ow er bl ood gl ucose
concent rat ions during t he night , resul t ing in hypogl ycem ia w hil e you’re
sl eeping, or indicat e t hat t he enhanced individual has m oderat e I nsul in
resist ance. Advanced and experienced bodybuil ders, st rengt h at hl et es, or
fit ness ent husiast s m ight be abl e t o ut il ize 1iu int erm ediat e/ l ong-act ing
I nsul in per 10g carbohydrat es. Given t hey’re spacing t heir carbohydrat es out
equal l y over t he day and consum e a sufficient am ount of carbs from a l ow
Gl ycem ic I ndex (GI ) food source before bed, t o ensure bl ood gl ucose l evel s
rem ain w it hin t he heal t h reference range w hil e sl eeping.
Keep in m ind t hat t he Gl ycem ic I ndex of t he chosen carbohydrat e sources, t he

t im ing of t he m eal s in rel at ion t o act ivit y, and t he ex cl usion of carbohydrat es
at individual m eal s, al l det erm ine how bl ood gl ucose l evel s al t er at cert ain
point s during t he day, aft er an int erm ediat e/ l ong-act ing I nsul in adm inist rat ion
upon w aking.
Whil e you’re assessing your individual opt im al int erm ediat e/ l ong-act ing
I nsul in t o carbohydrat e rat io according t o fl uct uat ions in bl ood gl ucose
concent rat ions, you shoul dn’t al t er t he food sources during t he day unl ess it ’s
w it h dinner. You can safel y increase t he carbohydrat e cont ent of cert ain m eal s
t o sust ain bl ood gl ucose concent rat ions. St il l , you shoul dn’t change t he
carbohydrat e source unt il you’ve opt im ized your diet according t o bl ood
gl ucose fl uct uat ions.
Cont rol al l t he variabl es w hil e you’re gaining experience w it h

int erm ediat e/ l ong-act ing I nsulin. Once you have a fundam ent al underst anding
of your body’s response t o a specific carbohydrat e source com bined w it h
prot ein & fat sources, at cert ain point s during t he day, you can m ake sm al l
m odificat ions t o your dosing prot ocol and food choices, one change at a t im e!
Doubl e I nt ermediat e/ Long-Act ing I nsul in Adm inist rat ions
I nit ial l y, int erm ediat e/ l ong-act ing I nsul in shoul d onl y be used SubQ, once per
day upon w aking; once t he individual get s m ore experience w it h t heir response
t o exogenous I nsul in in rel at ion t o t heir m eal s and has a fundam ent al
periods during t he day, t hey can consider dosing int erm edi at e/ l ong-act ing
I nsul in SubQ t w ice per day.
The second dose can be adm inist ered post -w orkout or w it h t he l ast m eal of t he
day and shoul d not exceed 1iu per 10kg / 22l bs of body w eight t o prevent
hypogl ycem ia w hil e sl eeping; t his dose is subt ract ed from t he t ot al desired
am ount of int erm ediat e/ l ong-act ing I nsul in used t hat day!
Advanced yet conservat ive at hl et es w eighing 100kg t hat consum e 500g

carbohydrat es per day are al l ow ed up t o 25iu int erm ediat e/ l ong-act ing I nsul in
per day; eit her 25iu SubQ upon w aking or 15iu SubQ upon w aking w it h 10iu
SubQ post -w orkout or t he l ast m eal of t he day. Advanced and experienced
at hl et es w eighing 100kg t hat consum e 500g carbohydrat es per day al l ow
t hem sel ves up t o 50iu int erm ediat e/ l ong-act ing I nsul in SubQ per day; eit her up
t o 50iu SubQ upon w aking or up t o 40i u SubQ upon w aking & 10iu SubQ post -
w orkout or t he l ast m eal of t he day.
Keep in m ind t hat w hen carbohydrat e int ake increases during t he offseason and
higher dosages of Grow t h Horm one are used t o facil it at e hyperpl asia, I nsul in
sensit ivit y becom es t he grow t h-rat e l im it ing fact or t o progress furt her.
Horm one dosages during t he offseason, consider purchasing t he
“Com prehensive Guide t o Grow t h Horm one | I nsul i n-l ike Grow t h Fact or-1” or
“Offseason Grow t h Horm one | I nsul in-l ike Grow t h Fact or-1 | I nsul in Prot ocol s t o
prevent I nsul in Resist ance” eBooks on The VigorousSt eve.com Shop:
Repl acing Rapid/ Short -Act ing w it h I nt erm ediat e-Act i ng I nsul in
I sophane / NPH I nsul in is suit abl e for advanced bodybuil ders, st rengt h at hl et es,
or fit ness ent husiast s w ho buil d up t o m ul t ipl e rapid/ short -act ing inject ions per
day. I n t his case, it ’s m ore convenient t o adm inist er a com parabl e am ount of
int erm ediat e-act ing I nsul in SubQ upon w aking, at t he sam e com bi ned am ount
of rapid/ short -act ing I nsul in used over t he course of t he day. This isn’t advised
for l ong-act ing I nsul in, as t he durat ion of act ion ex t ends w el l int o t he night ,
com pl icat ing t he risk for hypogl ycem ia w hil e sl eepi ng.
Sem i-professional bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s w ho
direct l y m ake m oney from t he fit ness indust ry can consider up t o 1iu
exogenous I nsul in per 10g carbohydrat es consum ed over t he day. 1iu
rapid/ short -act ing I nsul in SubQ or I M per 20g carbohydrat es w it hin t he post -
w orkout m eal . 1iu int erm ediat e/ l ong-act ing I nsul in SubQ per 10kg / 22l bs of
body w eight w it h t he l ast m eal of t he day. The rem ainder of t he al l ow ed
exogenous I nsul in budget is int erm ediat e/ l ong-act ing I nsul in adm inist ered
SubQ upon w aking. A 110kg at hl et e consum ing 700g carbs per day, of w hich
150g post -w orkout , is al l ow ed up t o 70iu exogenous I nsul in in t ot al . Resul t ing
in up t o 51iu int erm ediat e/ l ong-act ing I nsul in SubQ upon w aking, up t o 8iu
rapid/ short -act ing I nsul in SubQ or I M post -w orkout , and up t o 11iu
int erm ediat e/ l ong-act ing I nsul in SubQ w it h t he l ast m eal of t he day.
I nt ermediat e/ Long-Act ing I nsul in on Ket ogenic Diet s
High-prot ein m odified Ket ogenic Diet s for advanced bodybuil ders, st rengt h
at hl et es, or fit ness ent husiast s m ight w arrant t he use of int erm ediat e/ l ong-
act ing I nsul in; Exogenous I nsul in is incorporat ed as a Gl ucose Disposal Agent
(GDA). I n cases of a high-prot ein m odified Ket ogenic Diet , an increased rat e of
gl uconeogenesis occurs w it hin t he l iver due t o a subst ant ial l y higher prot ein
int ake, as diet ary carbohydrat es are rest rict ed, w hich ot herw ise im pair
gl uconeogenesis and act s prot ein sparing in skel et al m uscl e.
Ket ogenic diet s al so al l ow for a subst ant ial am ount of body fat rel ease once
t he body is fat -adapt ed and gl ycogen st ores are sufficient l y depl et ed. Bot h
diet ary prot ein and gl ycerol backbones from freshl y l iberat ed body fat convert
t o gl ucose in t he l iver t hrough gl uconeogenesis.
Al t hough t his process is a norm al and nat ural part of gl ucose hom eost asis on a
ket ogenic diet , it sends sl ight negat ive feedback t o addit ional fat rel ease from
body fat st ores.
Low ering bl ood gl ucose l evel s w it h int erm ediat e/ l ong-act ing I nsul in sl ight l y,
al l ow s for t he m axim um am ount of fat l oss from body fat reserves, as serum
gl ucose concent rat ions are no l onger a rat e-l im it ing fact or. Al t hough t his m ight
sound count er-int uit ive; t he w hol e phil osophy behind Ket ogenic diet s is
m inim izing I nsul in l evel s t o al l ow for Ket ones product ion and Nut rit ional
Ket osis of t he brain. Advanced and experienced bodybuil ders, st rengt h at hl et es,
or fit ness ent husiast s w ho use a m oderat e dose of int erm ediat e/ l ong-act ing
I nsul in SubQ during a Ket ogenic diet not ice a m uch deeper st at e of Ket osis and
m ent al cl arit y w hil e diet ing, w it h an opt im ized rat e of fat l oss, w hil e
sim ul t aneousl y sust aining w orkout capacit y for l onger in bet w een refeeds.
As expl ained num erous t im es previousl y, exogenous I nsul in prom ot es gl ucose

upt ake int o skel et al m uscl e. The addit ional gl ucose produced t hrough
gl uconeogenesis, st ores as int ram uscul ar gl ycogen st ores, w here it act s as
prot ein-sparing for ATP synt hesis in t he absence of diet ary carbohydrat es.
Sim il ar t o t he general l y recom m ended guidel ines t o incorp orat e

int erm ediat e/ l ong-act ing I nsul in on a convent ional diet w it h carbohydrat es,
t he st art ing dose for int erm ediat e/ l ong-act ing I nsul in is 2iu SubQ upon w aking
or aft er breakfast per day. Since it t akes approxim at el y 1 hour for
int erm ediat e/ l ong-act ing I nsul in t o l ow er bl ood gl ucose l evel s m oderat el y,
fast ed cardio can be perform ed bet w een t he I nsul in inject ion and breakfast .
ent husiast s can al so com bi ne for int erm ediat e/ l ong-act ing I nsul in upon
w aking, w it h 1-2iu rapid-fast act ing I nsul in before cardio t o opt im ize fat l oss
before eat ing breakfast .
Coach St eve m ust em phasize again t hat you shoul d m onit or your bl ood gl ucose
t hroughout t he day aft er incorporat ing int erm ediat e/ l ong-act ing I nsul in w it h
your Ket ogenic Diet . This al so highl ight s at w hich point (s) during t he day bl ood
gl ucose readings are t ypical l y t he l ow est .
Com pare t he readings m easured t hroughout t he day w it h your personal gl ucose
l ogbook cont aining basel ine readings before using exogenous I nsul in. Given
t hat al l readings are com parabl e t o t he bl ood gl ucose readings not ed in your
personal gl ucose l ogbook w it h basel ine m easurem ent s before incorporat ing
int erm ediat e/ l ong-act ing I nsul in, t he dose can be increased w it h 2iu
increm ent s every day unt il individual bl ood gl ucose readings fal l t ow ards t o
bot t om of t he heal t hy reference range. Frequent m easurem ent s of bl ood
gl ucose l evel s t hroughout t he day al l ow for careful m anipul at ions of each
m eal 's m acro- & m icro-nut rient s separat el y t o keep bl ood gl ucose
concent rat ions sust ained w hil e int erm ediat e/ l ong-act ing I nsul in rem ains
act ive.

ent husiast s are al l ow ed up t o 1iu int erm ediat e/ l ong-act ing I nsul in SubQ per
10kg / 22l bs of body w eight per day. Meaning a 60kg / 132l bs at hl et e can use a
m axim um of 6iu int erm ediat e/ l ong-act ing I nsul in SubQ upon w aking, an 80kg
/ 176l bs at hl et e can use a m axim um of 8iu int erm ediat e/ l ong-act ing I nsul in
upon w aking, and a 110kg / 243l bs at hl et e can use a m axim um of 11iu
int erm ediat e/ l ong-act ing I nsul in upon w aking.
Keep in m ind t hat a refeed w it h a surpl us of carbohydrat es rest ores l iver and
skel et al m uscl e gl ycogen st ores t rem endousl y. 1iu int erm ediat e/ l ong-act ing
I nsul in SubQ per 10kg / 22l bs of body w eight per day m ight seem insufficient
t o prom ot e a fat l oss favorabl e gl ucose hom eost asis in t he bl oodst ream ,
fol l ow ing a refeed. How ever, as t he w eek progresses and gl ycogen st ores sl ow l y
depl et e in t he absence of diet ary carbohydrat es, t his 1iu per 10kg / 22l bs body
w eight rul e is m ore t han sufficient t o opt im ize fat l oss, sust ain w orkout
capacit y, and im prove Nut rit ional Ket osis in t he days l eading up t o consecut ive
refeeds!
I nit ial l y, int erm ediat e/ l ong-act ing I nsul in shoul d onl y be used SubQ, once per
day upon w aking; once t he individual get s m ore experience w it h t heir response
t o exogenous I nsul in in rel at ion t o t heir m eal s and has a fundam ent al
periods during t he day, t hey can consider dosing int erm ediat e/ l ong-act ing
I nsul in t w ice per day.
The second dose can be adm inist ered post -w orkout or w it h t he l ast m eal of t he
day and shoul d not exceed hal f of t he 1iu per 10kg / 22l bs of body w eight rul e,
t o prevent hypogl ycem ia w hil e sl eeping; t his dose is subt ract ed from t he t ot al
desired am ount of int erm ediat e/ l ong-act ing I nsul in used t hat day!
Advanced and experienced at hl et es w eighing 100kg t hat fol l ow a high-prot ein

m odified Ket ogenic Diet are al l ow ed up t o 10iu int erm ediat e/ l ong-act ing
I nsul in SubQ per day; eit her 10iu SubQ upon w aking or 5-9iu SubQ upon w aking
w it h 1-5iu SubQ post -w orkout or t he l ast m eal of t he day.
DO NOT, UNDER ANY CI RCUMSTANCE, COMBI NE I NTERMEDI ATE-ACTI NG OR

LONG-ACTI NG I NSULI N WI TH I NSULI N-LI KE GROWTH FACTOR-1, METFORMI N,
BERBERI NE, GLP-1 RECEPTOR AGONI STS, OR DPP-4 I NHI BI TORS WHI LE
FOLLOWI NG A KETOGENI C DI ET!!!
I nt ermediat e/ Long-Act ing I nsul in for Fat Loss
Personal ized prot ocol s for advanced and experienced bodybuil ders, st rengt h
at hl et es, or fit ness ent husiast s are avail abl e t hrough 1 Hour Consul t at ions
ONLY! These prot ocol s can be (ext rem el y) dangerous are require a l ot of
nuances, and shoul d onl y be perform ed by ful l -t im e at hl et es t hat m ake m oney
from t he fit ness indust ry direct l y. You need a fundam ent al underst anding of
your bl ood gl ucose l evel s and how variabl es and scenarios effect your
individual response t o int erm ediat e/ l ong-act ing I nsul in. This prot ocol for fat
l oss shoul d be at t em pt ed by beginner or int erm ediat e-l evel bodybuil ders,
st rengt h at hl et es, or fit ness ent husiast s.
Schedul ing a 1 Hour Consul t at ion w it h Coach St eve ensures you underst and
everyt hing t hat goes int o t he prot ocol , in it s m i nut est of det ail s, so you don’t
end up severel y hypogl ycem ic or end up in a Diabet ic Com a!
You can find Coach St eve’s services and rat es on The VigorousSt eve.com
Websit e: ht t ps:/ / vigorousst eve.com / services/
Cont act Em ail : info@ vigorousst eve.com
I nt ermediat e/ Long-Act ing I nsul in Offseason Exam ples

ent husiast s, w ho adm inist er int erm ediat e/ l ong-act ing I nsul in once or t w ice per
day, do so under t he generall y recom m ended guidel ines m ent ioned above. I f
required, rapid/ short -act ing I nsul in can be incorporat ed pre-cardio at 1-2iu and
1iu per 20g carbs post -w orkout . Bel ow are several exam pl es t hat m ent ion t he
overal l m acro-nut rient breakdow n of t he diet , food sources, m eal t im ing in
rel at ion t o w orkout s, and I nsul in t im ing in rel at ion t o m eal s. These exam pl es
displ ay OPTI ONAL exogenous I nsul in dosages and adm inist rat i ons; t hey aren’t
m andat ory during t he offseason.
100g Fat s (F) in t ot al .
The at hl et e perform s dail y fast ed cardio t o accl im at ize t o t he ever-increasing

body w eight , boost appet it e, im prove I nsul in sensit ivit y, and facil it at e a bit of
fat l oss in t he process.
NovoLin R)
NovoLin R)
I / L-A I nsul in: I nt erm ediat e/ Long-Act ing I nsul in (Gensul in N, Hum ul in N or NPH,
I l et in NPH, I nsul at ard, Novol in N or NPH, Prot aphane, Rel iOn , SciLin N, Basagl ar,
Lant us, Toujeo, Levem ir, or Tresiba)
Morning Workout :
07:00 – Waking: 5-44iu I / L-A I nsul in SubQ (1iu p. 13-120C), perhaps anot her 11iu
I / L-A I nsul in SubQ if t here’s no second dose post -w orkout or w it h m eal 5 (1iu p.
11-38C), m aybe anot her 5-7iu I / L-A I nsul in SubQ if t here’s no pre-cardio or
before bed R/ S-A I nsul in SubQ or I M administ rat ion (1iu p. 10C). Opt ional 1-2iu
R/ S-A I nsul in SubQ or I M.
30F)
(EAAs) & High-Branch Cycl ic Dext rins (HBCDs) (20P, 50C, 0F)

5F). Opt ional Post -Prandial 5iu R/ S-A I nsul in SubQ or I M (1iu p. 20C). Opt ional
11iu I / L-A I nsul in SubQ (1iu p. 10kg / 22l bs bodyw eight , choose bet w een post -
w orkout & m eal 5)
12:00 – Meal 2: Chicken / Whit e Fish, Whit e Rice & Veget abl es (45P, 100C, 5F)
17:00 – Meal 4: Sal m on, Whit e Rice & Veget abl es (45P, 100C, 25F)
19:30 – Meal 5: Beef, Avocado & Veget abl es (45P, 50C, 30F). Opt ional 11iu I / L-A
I nsul in SubQ (1iu p. 10kg / 22l bs bodyw eight , choose bet w een post -w orkout &
m eal 5)
22:00 – Sl eep
before bed R/ S-A I nsul in SubQ or I M adm inist rat ion (1iu p. 10C). Opt ional 1-2iu
30F)

Gat orade & Oat m eal or Fruit , or Chicken / Whit e Fish & Whi t e Rice (50P, 100C,
5F). Opt ional Post -Prandial 5iu R-A I nsul in SubQ or I M (1iu p. 20C). S-A I nsul i n
shoul dn't be used aft er 14:30 due t o a durat ion of act ion of 5-8 hours. Opt ional
11iu I / L-A I nsul in SubQ (1iu p. 10kg / 22l bs bodyw eight , choose bet w een post -
w orkout & m eal 5)
19:30 – Meal 5: Beef, Avocado, Sw eet Pot at o & Veget abl es (45P, 50C, 30F).
Opt ional 11iu I / L-A I nsul in SubQ (1iu p. 10kg / 22l bs bodyw eight , choose
bet w een post -w orkout & m eal 5)
22:00 – Sl eep
Evening Workout s:
before bed R/ S-A I nsul in SubQ or I M adm inist rat ion (1iu p. 10C). Opt ional 1-2iu
08:00 – Meal 1: Whol e Eggs, Egg Whit es, Whi t e Rice & Veget abl es (50P, 100C,
30F)
7F). Opt ional 11iu I / L-A I nsul in SubQ (1i u p. 10kg / 22l bs bodyw eight , choose
19:30 – Meal 5: Beef, Sw eet Pot at o, Avocado & Veget abl es (45P, 50C, 30F).
22:00 – Sl eep
NOTE: I n t his offseason evening w orkout exam pl e, t here is no rapid/ short -

I nt ermediat e/ Long-Act ing I nsul in Cut t ing Phase Exam pl es

ent husiast s, w ho adm inist er int erm ediat e/ l ong-act ing I nsul in once or t w ice per
day, do so under t he generall y recom m ended guidel ines m ent ioned above. I f
required, rapid/ short -act ing I nsul in can be incorporat ed pre-cardio at 1-2iu and
1iu per 20g carbs post -w orkout .
Bel ow are several exam pl es t hat m ent ion t he overal l m acro-nut rient
breakdow n of t he diet , food sources, m eal t im ing in rel at ion t o w orkout s, and
I nsul in t im ing in rel at ion t o m eal s. These exam pl es displ ay OPTI ONAL
exogenous I nsul in dosages and adm inist rat ions; t hey aren’t m andat ory during
a cut t ing phase.
The sam e at hl et e is approxim at el y 90kg at 8% body fat , consum es 3,000 cal ories
per day during t heir cut t ing phase, spread out over 5 sol id m eal s and 1 post -
w orkout shake or m eal . Cont aining about 350g Prot ein (P), 200g Carbohydrat es
(C), and 90g Fat s (F) in t ot al . The at hl et e perform s dail y fast ed cardio t o im prove
I nsul in sensit ivit y and opt im ize fat l oss.
NovoLin R)
NovoLin R)
I / L-A I nsul in: I nt erm ediat e/ Long-Act ing I nsul in (Gensul in N, Hum ul in N or NPH,
I l et in NPH, I nsul at ard, Novol in N or NPH, Prot aphane, Rel iOn, SciLin N, Basagl ar,
Lant us, Toujeo, Levem i r, or Tresiba)
Morning Workout :
13-14C), m aybe anot her 3-5iu I / L-A I nsul in SubQ i f t here’s no pre-cardio or post -
w orkout R/ S-A I nsul in adm inist rat ion (1iu p. 10-11C). Opt ional 1-2iu R/ S-A
I nsul in SubQ or I M.
25F)
11:00 – Post -Workout Cardio: Opt ional 1-2iu R/ S-A I nsul in SubQ or I M right
before Cardio st art s.

Gat orade & Oat m eal , or Chicken / Whit e Fish & Whit e Rice (60P, 70C, 5F),
Opt ional Post -Prandial 3iu R/ S-A I nsul in SubQ or I M (1iu p. 23C), onl y if R/ S-A
I nsul in w asn’t used before post -w orkout cardio. Opt ional 9iu I / L-A I nsul in SubQ
(1iu p. 10kg / 22l bs bodyw ei ght , choose bet w een post -w orkout & m eal 5).
17:00 – Meal 4: Sal m on / Whit e Fish & Veget abl es (50P, 5C, 25F)
m eal 5)
22:00 – Sl eep
13:00 – Meal 3: Chicken / Whit e Fish, Sweet Pot at o & Veget abl es (50P, 70C, 5F)
16:00 – Post -Workout Cardio: Opt ional 1-2iu R-A I nsul in SubQ or I M right before
Cardio st art s. S-A I nsul in shoul dn't be used aft er 14:30 due t o a durat ion of
act ion of 5-8 hours.

Gat orade & Oat m eal , or Chicken / Whit e Fish & Whit e Rice (60P, 70C, 5F),
Opt ional Post -Prandial 3iu R-A I nsul in SubQ or I M (1iu p. 23C), onl y if R-A I nsul in
w asn’t used before post -w orkout cardio. S-A I nsul in shoul dn't be used aft er
14:30 due t o a durat ion of act ion of 5-8 hours. Opt ional 9iu I / L-A I nsul in SubQ
(1iu p. 10kg / 22l bs bodyw ei ght , choose bet w een post -w orkout & m eal 5)
m eal 5)
22:00 – Sl eep
Evening Workout s:
15:30 – Meal 4: Chicken / Whit e Fish, Sweet Pot at o & Veget abl es (50P, 70C, 5F)

Gat orade & Oat m eal , or Chicken / Whit e Fish & Whit e Rice (60P, 70C, 5F).
20:00 – Meal 5: Beef, Sw eet Pot at o, Avocado & Veget abl es (60P, 5C, 25F).
22:00 – Sl eep
NOTE: I n t his cut t ing phase evening w orkout ex am pl e, t here is no rapid/ short -
Mixed I nsul in
Mixed I nsul in cont ains a form ul at ed pre-m ix ed com binat ion of rapid- or short -
act ing I nsul in, t oget her w it h int erm ediat e- or l ong-act ing I nsul in. They w ere
designed for convenience and all ow Diabet ics t o require l ess frequent
inject ions of I nsul in. Sim il ar t o rapid/ short -act ing I nsulin, m ixed I nsul in is
adm inist ered around m eal s. Bel ow is a l ist of m ix ed I nsul ins t hat are FDA
Approved, t heir m edical nam es, avail abl e brands, I nsul in form ul at ion m ixt ure,
concent rat ions, and t heir corresponding onset , peak, and durat ion of act ion ,
t hrough subcut aneous adm inist rat ion:
Short -Act ing & I nt erm ediat e-Act ing I nsul in Form ul at ions:
• Hum ul in 70/ 30, Novol in 70/ 30 & Rel iOn 70/ 30: 100iu/ 1m l , 70% I soph ane / NPH
I nsul in (int erm ediat e-act ing) & 30% Regul ar I nsul in (short -act ing), onset ; 30-60
• Hum ul in 50/ 50 & Novol in 50/ 50: 100iu/ 1m l , 50% I sophane / NPH I nsul in
(int erm ediat e-act ing) & 50% Regul ar I nsul i n (short -act ing), onset ; 30-60
Rapid-Act ing & I nt erm ediat e-Act ing I nsul in Form ul at ions:
• Hum al og Mix 75/ 25: 100iu/ 1m l , 75% I nsul in Lispro Prot am ine (int erm ediat e-
act ing) & 25% I nsul in Lispro (rapid-act ing), onset ; 10-15 m i nut es, peak; 1-6.5
hours, durat ion; 14-24 hours.
• Hum al og Mix 50/ 50: 100iu/ 1m l , 50% I nsul in Lispro Prot am ine (int erm ediat e-
act ing) & 50% I nsu l in Lispro (rapid-act ing), onset ; 10-15 m inut es, peak; 1-5
• Novol og Mix 70/ 30: 100iu/ 1m l , 70% I nsul in Aspart Prot am ine (int erm ediat e-
act ing) & 30% I nsul in Aspart (rapid-act ing), onset ; 10-15 m inut es, peak; 1-6.5
• Novol og Mix 50/ 50: 100iu/ 1m l , 50% I nsul in Aspart Prot am ine (int erm ediat e-
act ing) & 50% I nsul in Aspart (rapid-act ing), 10-15 m inut es, peak; 1-5 hours,
durat ion; 10-16 hours.
Rapid-Act ing & Long-Act ing I nsul in Formul at ions:
• Ryzodeg 70/ 30: 100iu/ 1m l , 70% I nsul in Degl udec (l ong-act ing) & 30% I nsul in
Aspart (rapid-act ing), onset ; 10-15 m inut es, peak; 1-3 hours, durat ion; up t o 42
hours.
Al t hough t hese m ixed I nsul in form ul at ions m ight seem convenient , Coach
St eve can’t recom m end bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s
t o incorporat e t hem int o t heir prot ocol . Most individual s experience m oderat e
t o severe sym pt om s of hypogl ycem ia because t he act ions of t he m ixed I nsul i n
form ul at ions overl ap. Making it reasonabl y difficul t t o est i m at e t he correct
I nsul in dosage for t he am ount of carbohydrat es t hat are consum ed.
Mixed I nsul in w it h Breakfast

ent husiast s can consider using 70-75% int erm ediat e/ l ong-act ing I nsul in & 25-
30% rapid/ short -act ing I nsul in or 50% int erm ediat e-act ing I nsul in & 50%
rapid/ short -act ing I nsul in upon w aking t hrough SubQ adm inist rat ion t o
im prove nut rient upt ake w it h t he m eal s fol l ow ing. Sim il ar t o incorporat ing
rapid/ short -act ing I nsul in by it sel f, dosing shoul d rem ain m oderat e and not
exceed 1iu rapid/ short -act ing I nsul in per 20g carbohydrat es cont ained w it hin
breakfast (Meal 1) and 1iu int erm ediat e/ l ong-act ing I nsul in per 20g
carbohydrat es cont ained w it hin t he ot her m eal s consum ed over t he course of
t he day. The rem ainder of t he int erm ediat e/ l ong-act ing I nsul in cont ained
w it hin t he m ixed form ul at ion w il l com pound it s effect on bl ood gl ucose
m anagem ent w it h breakfast and cont ribut e t o bl ood gl ucose m anagem ent w it h
ot her m eal s during t he day.
For exam pl e; if breakfast cont ained 60g carbohydrat es, t he m axim um am ount
of rapid/ short -act ing I nsul in from a m ix ed I nsul in form ul at ion is 3iu. I f
breakfast cont ained 100g carbohydrat es, t he m axim um am ount of rapid/ short -
act ing I nsul in from a m ixed I nsul i n form ul at ion is 5iu.
Bel ow is a breakdow n of each m ixed I nsul in form ul at ion, t he m axim um dosage

of post -prandial Mixed I nsul in for breakfast cont aining 60g or 100g
carbohydrat es, t he t ot al am ount of rapid/ short -act ing I nsul in and
int erm ediat e/ l ong-act ing I nsul in t he form ul at ion cont ains.
The am ount of carbohydrat es w hich needs t o be spaced over ot her 5 m eal s
during t he day t o cover t he rem ainder of t he int erm ediat e/ l ong -act ing I nsul in
adm inist ered at breakfast is al so m ent ioned:
• Hum ul in 70/ 30, Novol in 70/ 30 & Rel iOn 70/ 30: 60g carbs at Meal 1; 10iu
Hum ul in 70/ 30, Novol in 70/ 30 or Rel iOn 70/ 30 I nsul in SubQ cont aining 3iu
Regul ar I nsul in & 7iu I sophane / NPH I nsul in, requiring 140g carbs over Meal 2-
6 | 100g carbs at Meal 1; 17iu Hum ul in 70/ 30, Novol in 70/ 30 or Rel iOn 70/ 30
I nsul in SubQ cont aining 5iu Regul ar I n sul in & 12iu I soph ane / NPH I nsul in,
requiring 240g carbs over Meal 2-6.
• Hum ul in 50/ 50 & Novol in 50/ 50: 60g carbs at Meal 1; 6iu Hum ul in 50/ 50 or
Novol in 50/ 50 I nsul in SubQ cont aining 3iu Regul ar I nsul in & 3iu I sophane /
NPH I nsul in, requiring 60g carbs over Meal 2-6 | 100g carbs at Meal 1; 10iu
Hum ul in 50/ 50 or Novol in 50/ 50 I nsul in SubQ cont aining 5iu Regul ar I nsul in &
5iu I sophane / NPH I nsul in, requiring 100g carbs over Meal 2-6.
• Hum al og Mix 75/ 25: 60g carbs at Meal 1; 12iu Hum al og Mix 75/ 25 I nsul in SubQ
cont aining 3iu I nsul in Lispro & 9iu I nsul in Lispro, requiring 180g carbs over
Meal 2-6 | 100g carbs at Meal 1; 20iu Hum al og Mix 75/ 25 I nsul in SubQ
cont aining 5iu I nsul in Lispro & 15iu I nsul in Lispro Prot am ine, requiring 300g
carbs over Meal 2-6.
• Hum al og Mix 50/ 50: 60g carbs at Meal 1; 6iu Hum al og Mix 50/ 50 I nsul in SubQ
carbs over Meal 2-6 | 100g carbs at Meal 1; 10iu Hum al og Mix 50/ 50 I nsul in SubQ
• Novol og Mix 70/ 30: 60g carbs at Meal 1; 10iu Novol og Mix 70/ 30 I nsul in SubQ
cont aining 3iu I nsul in Aspart & 7iu I nsul in Aspart Prot am ine, requiring 140g
carbs over Meal 2-6 | 100g carbs at Meal 1; 17iu Novol og Mix 70/ 30 I nsul in SubQ
• Novol og Mix 50/ 50: 60g carbs at Meal 1; 6iu Hum al og Mix 50/ 50 I nsul in SubQ
carbs over Meal 2-6 | 100g carbs at Meal 1; 10iu Hum al og Mix 50/ 50 I nsul in SubQ
• Ryzodeg 70/ 30: 60g carbs at Meal 1; 10iu Ryzodeg 70/ 30 I nsul in SubQ
cont aining 3iu I nsul in Aspart & 7iu I nsulin Degl udec, requiring 140g carbs over
Meal 2-6 | 100g carbs at Meal 1; 17iu Ryzodeg 70/ 30 I nsul in SubQ cont aining 5iu
I nsul in Aspart & 12iu I nsul in Degl udec, requiring 240g carbs over Meal 2-6.
t hroughout t he day, aft er incorporat ing Mix ed I nsul i n int o your prot ocol . This
al so highl ight s at w hich point (s) during t he day bl ood gl ucose readings are
t ypical l y t he l ow est .
Coach St eve m ust em phasize t hat your personal gl ucose l ogbook shoul d have
at l east 1 w eek’s w ort h of readings before using post -prandial Mixed I nsul in
w it h breakfast . This gives you a m easurabl e com parison of how your readings
are changing aft er exogenous I nsul in. I deal l y, t he day aft er Mi xed I nsul in, your
fast ing bl ood gl ucose l evel s are com parabl e t o t he basel ine m easurem ent s in
your gl ucose l og, given you had norm al I nsul in sensit ivit y prior t o incorporat ing
exogenous I nsul in. Once you’ve m axim ized your resul t s on 1iu Mixed I nsul in
per 20g carbohydrat es consum ed over t he course of t he day, and you don’t
adm inist er Mixed I nsul i n post -w orkout , you can increase t he dose t o 1iu per
16g carbs, t hen 1iu per 13g carbs, and l ast l y 1iu per 10g carbs per day. These
increases are under t he assum pt ion t hat you don’t experience ANY sym pt om s
of hypogl ycem ia at ANY point during t he day, and your 2 hour post -prandial
bl ood gl ucose readings rem ain rel at ivel y sim il ar t o your basel ine readings in
your personal gl ucose l ogbook. I ndividual s w ho are new t o exogenous I nsul in
shoul d st ay on t he conservat ive side of t his range and rem ain at 1iu Mixed
I nsul in per 20g carbohydrat es consum ed over t he day in a si ngl e adm inist rat ion
w it h breakfast .
I f Mixed I nsul in is adm inist ered for a second t im e during t he day post -w orkout ,
t he rat io of Mixed I nsul in t o carbohydrat es shoul d not ex ceed 1iu per 20g carbs
w it h breakfast and 1iu per 20g carbs post -w orkout . This resul t s in an overl ap
bet w een bot h Mixed I nsul in inject ions, w here t he int erm ediat e/ l ong-act ing
I nsul in from t he breakfast adm inist rat ion com pounds int o addit ional bl ood
gl ucose m anagem ent w it h t he post -w orkout rapid/ short -act ing I nsul in
adm inist rat ion.
Suppose 1 bl ood gl ucose reading fal l s bel ow t he heal t hy reference range; your
diet shoul d be adjust ed before considering t o increase t he Mixed I nsul in t o
carbohydrat e rat io furt her. I f fast ing gl ucose readings are t ow ards t he bot t om
of t he reference range; increase t he carbohydrat e cont ent of t he l ast m eal of
t he day, consider adding healt hy fat s t o reduce gast ric em pt ying or change t o
a carb source w it h a l ow er Gl ycem ic I ndex. I f post -w orkout gl ucose readings
are t ow ards t he bot t om of t he reference range; consider using int ra-w orkout
nut rit ion or increase t he carbohydrat e cont ent of your pre-w orkout m eal . I f
post -prandial gl ucose readings are t ow ards t he bot t om of t he reference range;
increase t he carbohydrat e cont ent of t he m eal prior.
For m ore inform at ion about suppl em ent at ion prot ocol s surroundi ng
Mixed I nsul in Post -Workout

ent husiast s can consider using 70-75% int erm ediat e/ l ong-act ing I nsul in & 25-
30% rapid/ short -act ing I nsul in or 50% int erm ediat e-act ing I nsul in & 50%
rapid/ short -act ing I nsul in post -w orkout t hrough SubQ adm inist rat ion t o
im prove nut rient upt ake w it h t he m eal s fol l ow ing. I F and onl y I F; t hey finish
t raining and adm inist er I nsul in w el l before t he m axim um range of t he peak of
t heir chosen m ixed I nsul in form ul at ion, en ds before t hey go t o bed.
Bel ow is a breakdow n of each m ixed I nsul in form ul at ion, t he m ax im um dosage

of post -prandial Mixed I nsul in post -w orkout cont aining 60g or 100g
carbohydrat es, t he t ot al am ount of rapid/ short -act ing I nsul in and
int erm ediat e/ l ong-act ing I nsul in t he form ul at ion cont ains, t he l at est m om ent
at w hich t im e t hey can adm i nist er t he Mixed I nsul in form ul at ion t o ensure t he
m axim um range of t he peak of t heir chosen m ixed I nsul in form ul at ion, ends
before t hey go t o bed at 22:00, and t he am ount of carbohydrat es w hich needs
t o be spaced over ot her post -w orkout m eal s t o cover t he rem ainder of t he
int erm ediat e/ l ong-act ing I nsul in adm inist ered post -w orkout :
• Hum ul in 70/ 30, Novol in 70/ 30 & Rel iOn 70/ 30: 60g carbs post -w orkout ; 10iu
Hum ul in 70/ 30, Novol in 70/ 30, or Rel iOn 70/ 30 I nsul in SubQ before 10:00,
cont aining 3iu Regul ar I nsul i n & 7iu I sophane / NPH I nsul in, requiring 140g
carbs over rem aining Meal s | 100g carbs post -w orkout ; 17iu Hum ul in 70/ 30,
Novol in 70/ 30, or Rel iOn 70/ 30 I nsul in SubQ before 10:00, cont aining 5iu
Regul ar I nsul in & 12iu I sophane / NPH I nsul in, requiring 240g carbs over
rem aining Meal s.
• Hum ul in 50/ 50 & Novol in 50/ 50: 60g carbs post -w orkout ; 6iu Hum ul in 50/ 50
or Novol in 50/ 50 I nsul in SubQ before 10:00, cont aining 3iu Regul ar I nsul in &
3iu I sophane / NPH I nsul i n, requiring 60g carbs over rem aining Meal s | 100g
carbs post -w orkout ; 10iu Hum ul in 50/ 50 or Novol in 50/ 50 I nsul in SubQ before
10:00, cont aining 5iu Regul ar I nsul in & 5iu I sophane / NPH I nsul in, requiring
100g carbs over rem aining Meal s.
• Hum al og Mix 75/ 25: 60g carbs post -w orkout ; 12iu Hum al og Mix 75/ 25 I nsul in
SubQ before 15:30, cont aining 3iu I nsul in Lispro & 9iu I nsul i n Lispro, requiring
180g carbs over rem aining Meal s | 100g carbs at Meal 1; 20iu Hum al og Mix 75/ 25
I nsul in SubQ before 15:30, cont aining 5iu I nsul i n Lispro & 15iu I nsul in Lispro
Prot am ine, requiring 300g carbs over rem aining Meal s.
• Hum al og Mix 50/ 50: 60g carbs post -w orkout ; 6iu Hum al og Mix 50/ 50 I nsul in
SubQ before 17:00, cont aining 3iu I nsul in Lispro & 3iu I nsul i n Lispro Prot am ine,
requiring 60g carbs over rem aining Meal s | 100g carbs post -w orkout ; 10iu
Hum al og Mix 50/ 50 I nsul in SubQ before 17:00, cont aining 5iu I nsul i n Lispro &
5iu I nsul in Lispro Prot am ine, requiring 100g carbs over rem aining Meal s.
• Novol og Mix 70/ 30: 60g carbs post -w orkout ; 10iu Novol og Mix 70/ 30 I nsul in
SubQ before 15:30, cont aining 3iu I nsul in Aspart & 7iu I nsul in Aspart Prot am ine,
Novol og Mix 70/ 30 I nsul in SubQ before 15:30, cont aining 5iu I nsul i n Aspart &
12iu I nsul in Aspart Prot am ine, requiring 240g carbs over rem aining Meal s.
• Novol og Mix 50/ 50: 60g carbs post -w orkout 6iu Hum al og Mix 50/ 50 I nsul in
SubQ before 17:00, cont aining 3iu I nsul in Aspart & 3iu I nsul in Aspart Prot am ine,
Hum al og Mix 50/ 50 I nsul in SubQ before 17:00, cont aining 5iu I nsul i n Aspart &
5iu I nsul in Aspart Prot am ine, requiring 100g carbs over rem aining Meal s.
• Ryzodeg 70/ 30: 60g carbs post -w orkout ; 10iu Ryzodeg 70/ 30 I nsul in SubQ
before 19:00, cont aining 3iu I nsul in Aspart & 7iu I nsul i n Degl udec, requiring
140g carbs over rem aining Meal s | 100g carbs post -w orkout ; 17iu Ryzodeg
70/ 30 I nsul in SubQ before 19:00, cont aining 5iu I nsul i n Aspart & 12iu I nsul in
Degl udec, requiring 240g carbs over rem aining Meal s.
NOTE: Ryzodeg 70/ 30 has a reasonabl y short peak as l ong-act ing I nsul in
Degl udec doesn’t peak it sel f, al l ow ing for 19:00 adm inist rat ions if you sl eep
around 22:00.
Suppose Mixed I nsul in is al ready adm inist ered w it h breakfast and a second
t im e post -w orkout . I n t hat case, t he rat io of Mi xed I nsul i n t o carbohydrat es
shoul d not exceed 1iu per 20g carbs w it h breakfast and 1iu per 20g carbs post -
w orkout . This resul t s in an overl ap bet w een bot h Mi xed I nsul in inject ions,
w here t he int erm ediat e/ l ong-act ing I nsul in from t he breakfast adm inist rat ion
com pounds int o addit ional bl ood gl ucose m anagem ent w it h t he post -w orkout
rapid/ short -act ing I nsul in adm inist rat ion.
Coach St eve HI GHLY advises against doubl e adm inist rat ions of Hum ul in 70/ 30,
Novol in 70/ 30, Rel iOn 70/ 30, Hum ul in 50/ 50, or Novol in 50/ 50 at breakfast and
post -w orkout as int erm ediat e-act ing I sophane / NPH I nsul in has a reasonabl e
l ong peak, requiring t he SubQ adm inist rat ion t o t ake pl ace before 10:00 if t he
individual goes t o bed at 22:00. How ever, a 7:00 Mixed I nsul i n SubQ breakfast
adm inist rat ion at 1iu per 20g carbs, fol l ow ed by a 10:00 Mixed SubQ post -
w orkout adm inist rat ion at 1iu per 20g carbs, bot h cont aining int erm ediat e-
act ing I sophane / NPH I nsul in and short -act ing Regul ar I nsul in, causes a
t rem endous am ount of overl ap bet w een t he peak & durat ion of t he Regul ar
I nsul in, and t he peak and durat ion of t he I sophane / NPH I nsul in. I f you onl y
have access t o Hum ul in 70/ 30, Novol in 70/ 30, Rel iOn 70/ 30, Hum ul in 50/ 50, or
Novol in 50/ 50, you’l l have t o CHOOSE bet w een post -prandial breakfast
adm inist rat ions or post -prandial post -w orkout adm inist rat ions!
Hum al og Mix 75/ 25, Hum al og Mix 50/ 50, Novol og Mix 70/ 30, Novol og Mix 50/ 50,
or Ryzodeg 70/ 30 do al l ow for doubl e adm inist rat ions per day, given bot h
dosages don’t exceed 1iu Mixed I nsulin per 20g carbohydrat es w it h breakfast ,
post -w orkout m eal or shake, and t he rem ainder of t he m eal s. The cum ul at ive
effect of doubl e adm inist rat ions increases t he rat io bet w een Mi xed I nsul in and
carbohydrat es t o 1iu per 10g carbs consum ed over t he day.
The rapid-act ing I nsul in w it hin t he Mixed I nsul in form ul at ion covers t he post -
w orkout m eal or shake, w hil e t he int erm ediat e/ l ong-act ing I nsul in w it hin t he
Mixed I nsul in form ul at ion peaks during t he t im e you’re aw ake and oft en
rem ains act ive unt il t he next m orning or even t he next consecut ive w orkout
t he fol l ow ing day aft er adm inist rat ion. Carbohydrat e int ake w it h m eal s
fol l ow ing t he post -w orkout m eal or shake m ust be sufficient t o cover t he
rem ainder of int erm ediat e/ l ong-act ing I nsul in t hat rem ains act ive w hil e aw ake.
t hroughout t he day, aft er incorporat ing Mix ed I nsul i n int o your prot ocol . This
al so highl ight s at w hich point (s) during t he day bl ood gl ucose readings are
t ypical l y t he l ow est . Coach St eve m ust em phasize t hat your personal gl ucose
l ogbook shoul d have at l east 1 w eek’s w ort h of readings before using post -
prandial Mixed I nsul in post -w orkout . This gives you a m easurabl e com parison
of how your readings are changing aft er exogenous I nsul in. I deal l y, t he day
aft er Mixed I nsul in, your fast ing bl ood gl ucose l evel s are com parabl e t o t he
basel ine m easurem ent s in your gl ucose l og, given you had norm al I nsul in
sensit ivit y before incorporat ing exogenous I nsul i n.
Once you’ve m axim ized your resul t s on 1iu Mi xed I nsul i n per 20g carbohydrat es
consum ed post -w orkout , and you don’t adm inist er Mixed I nsul in w it h breakfast ,
you can increase t he dose t o 1iu per 16g carbs, t hen 1iu per 13g carbs, and l ast l y
1iu per 10g carbs post -w orkout . These increases are under t he assum pt ion t hat
you don’t experience ANY sym pt om s of hypogl ycem ia at ANY point during t he
day, and your 2 hour post -prandial bl ood gl ucose readings rem ain rel at ivel y
sim il ar t o your basel ine readings in your personal gl ucose l ogbook. I ndividual s
w ho are new t o exogenous I nsul in shoul d st ay on t he conservat ive side of t his
range and rem ain at 1iu Mixed I nsul in per 20g carbohydrat es consum ed post -
w orkout at a singl e adm inist rat ion per day.
Suppose 1 bl ood gl ucose reading fal l s bel ow t he heal t hy reference range; your
diet shoul d be adjust ed before considering t o increase t he Mixed I nsul in t o
carbohydrat e rat io furt her. I f fast ing gl ucose readings are t ow ards t he bot t om
of t he reference range; increase t he carbohydrat e cont ent of t he l ast m eal of
t he day, consider adding healt hy fat s t o reduce gast ric em pt ying or change t o
a carb source w it h a l ow er Gl ycem ic I ndex (GI ).
I f post -w orkout gl ucose readings are t ow ards t he bot t om of t he reference
range; consider using int ra-w orkout nut rit ion or increase t he carbohydrat e
cont ent of your pre-w orkout m eal . I f post -prandial gl ucose readings are
t ow ards t he bot t om of t he reference range; increase t he carbohydrat e cont ent
of t he m eal prior.
For m ore inform at ion about suppl em ent at i on prot ocol s surrounding
Dosing Mixed I nsul in over 1iu per 10g carbohydrat es is general l y not
recom m ended. I t w il l eit her severel y l ow er bl ood gl ucose concent rat ions
during t he night , resul t ing in hypogl ycem ia w hil e you’re sl eepi ng, or indicat e
t hat t he enhanced individual has m oderat e I nsul in resist ance. Advanced and
experienced bodybuil ders, st rengt h at hl et es, or fit ness ent husiast s m ight be
abl e t o ut il ize 1iu Mixed I nsul in per 10g carbohydrat es, given t heir breakfast or
post -w orkout m eal or shake cont ains sufficient am ount of carbohydrat es t o
m at ch t he rapid/ short -act ing I nsul in port ion of t he Mixed I nsul in form ul at ion,
t hey’re spacing t he rem aining of t heir carbohydrat e budget out equal l y over t he
day and consum e a sufficient am ount of carbs from a l ow Gl ycem ic I ndex (GI )
food source before bed, t o ensure bl ood gl ucose l evel s rem ain w it hin t he
heal t hy reference range w hil e sl eeping.
Keep in m ind t hat t he Gl ycem ic I ndex of t he chosen carbohydrat e sources, t he

t im ing of t he m eal s in rel at ion t o act ivit y, and t he excl usion of carbohydrat es
at individual m eal s al l det erm ine how bl ood gl ucose l evel s al t er at cert ain
point s during t he day, aft er a post -prandial Mi xed I nsul i n adm inist rat ion w it h
breakfast .
Whil e you’re assessing your individual opt im al Mix ed I nsul in t o carbohydrat e
rat io according t o fl uct uat ions in bl ood gl ucose concent rat ions, you shoul dn’t
al t er t he food sources during t he day unl ess it ’s w it h dinner.
You can safel y increase t he carbohydrat e cont ent of cert ain m eal s t o sust ain
bl ood gl ucose concent rat ions. St il l , you shoul dn’t change t he carbohydrat e
source unt il you’ve opt im ized your diet according t o bl ood gl ucose fl uct uat ions.
Cont rol al l t he variabl es w hil e you’re gaining ex perience w it h Mixed I nsul in.
Once you have a fundam ent al underst anding of your body’s response t o a
specific carbohydrat e source com bined w it h prot ein & fat sources, at cert ain
point s during t he day, you can m ake sm al l m odificat ions t o your dosing
prot ocol and food choices, one change at a t im e!
Mixed I nsul in Offseason Exam pl es
Advanced and experienced or sem i-professional bodybuil ders, st rengt h

at hl et es, or fit ness ent husiast s, w ho adm inist er Mi xed I nsul i n once or t w ice per
day, do so under t he general l y recom m ended guidel ines m ent ioned above.
Bel ow are several exam pl es t hat m ent ion t he overal l m acro -nut rient
breakdow n of t he diet , food sources, m eal t im ing in rel at ion t o w orkout s, and
I nsul in t im ing in rel at ion t o m eal s. These ex am pl es displ ay OPTI ONAL
exogenous I nsul in dosages and adm inist rat ions; t hey aren’t m andat ory during
t he offseason.
100g Fat s (F) in t ot al . The at hl et e perform s dail y fast ed cardio t o accl im at ize t o
t he ever-increasing body w eight , boost appet it e, im prove I nsul in sensit ivit y,
and facil it at e a bit of fat l oss in t he process.
R/ S-A I nsul in: Rapid/ Short -Act ing I nsul in (I nsul i n Aspart , I nsul i n Lispro &
Regul ar I nsul in)
R-A I nsul in: Rapid-Act ing I nsul in (I nsul in Aspart & I nsul i n Lispro)
S-A I nsul in: Short -Act ing I nsul in (Regul ar I nsul in)
I / L-A I nsul in: I nt erm ediat e/ Long-Act ing I nsul i n (I nsul i n Aspart Prot am ine,
I nsul in Lispro Prot am ine, I sophane / NPH I nsul in & I nsul i n Degl udec)
I -A I nsul in: I nt erm ediat e-Act ing I nsul in (I nsul i n Aspart Prot am ine, I nsul in
Lispro Prot am ine & I sophane / NPH I nsul in)
L-A I nsul in: Long-Act ing I nsul in (I nsul in Degl udec)
Morning Workout :
07:00 – Waking
30F). Post -Prandial 10iu Hum ul i n 50/ 50, Novol in 50/ 50, Hum al og Mix 50/ 50, or
Novol og Mix 50/ 50 I nsul in SubQ; 5iu R/ S-A I nsul in covers 100C at Meal 1 (1iu p.
20C) & 5iu I -A I nsul i n covers 450-500C w it h consecut ive Meal s or Shakes (1i u p.
90-100C) | Post -Prandial 17iu Hum ul in 70/ 30, Novol in 70/ 30, Rel iOn 70/ 30,
Novol og Mix 70/ 30, or Ryzodeg 70/ 30 I nsul in SubQ; 5.1iu R-A I nsul in covers 100C
at Meal 1 (1iu p. 20C) & 11.9iu I / L-A I nsul in covers 450-500C w it h consecut ive
Meal s or Shakes (1iu p. 38-42C) | Post -Prandial 20iu Hum al og Mix 75/ 25 I nsul in
SubQ; 5iu R-A I nsul i n covers 100C at Meal 1 (1iu p. 20C) & 15i u I -A I nsul in covers
450-500C w it h consecut ive Meal s or Shakes (1iu p. 30-33C). Perhaps up t o
doubl e t he m ent ioned dosages given t here isn’t a second Mixed I nsul in
adm inist rat ion post -w orkout , al l ow ing for up t o 1iu p. 10C R/ S-A I nsul i n w it h
Meal 1.

5F). Opt ional Post -Prandial 10iu Hum al og Mi x 50/ 50, or Novol og Mix 50/ 50
I nsul in SubQ; 5iu R/ S-A I nsul in covers 100C at Post -WO Shake or Meal (1iu p.
20C) & 5iu I -A I nsul in covers 350C w it h consecut ive Meal s (1iu p. 70C) | Post -
Prandial 20iu Hum al og Mix 75/ 25 I nsul in SubQ; 5iu R-A I nsul in covers 100C at
Post -WO Shake or Meal (1iu p. 20C) & 15iu I -A covers 350C w it h consecut ive
Meal s (1iu p. 23C) | Post -Prandial 17iu Novol og Mix 70/ 30 or Ryzodeg 70/ 30
I nsul in SubQ; 5.1iu R-A I nsul in covers 100C at Post -WO Shake or Meal (1iu p.
20C) & 11.9iu L-A I nsul in covers 350C w i t h consecut ive Meal s (1iu p. 29C).
22:00 – Sl eep
NOTE: Hum ul in 50/ 50, Novol in 50/ 50, Hum ul i n 70/ 30, Novol in 70/ 30 & Rel iOn
70/ 30 I nsul in shoul dn't be used aft er 10:00 as t he I nsul in form ul at ion has a
peak of act ion of 2-12 hours.
07:00 – Waking
90-100C) | Post -Prandial 17iu Hum ul i n 70/ 30, Novol in 70/ 30, Rel iOn 70/ 30,
doubl e t he m ent ioned dosages given t here isn’t a second Mixed I nsul in
Meal 1.
15:30 – Post -Workout Shake or Meal : Whey or Col l agen Prot ei n m ixed w it h
5F). Opt ional Post -Prandial 10iu Hum al og Mi x 50/ 50, or Novol og Mix 50/ 50
I nsul in SubQ; 5iu R/ S-A I nsul in covers 100C at Post -WO Shake or Meal (1iu p.
20C) & 5iu I -A I nsul in covers 150C w it h consecut ive Meal s (1iu p. 30C) | Post -
Prandial 10iu Hum al og Mix 75/ 25 I nsul in SubQ; 2.5iu R-A I nsul in covers 100C at
Post -WO Shake or Meal (1iu p. 40C) & 7.5iu I -A covers 150C w it h consecut ive
Meal s (1iu p. 20C) | Post -Prandial 11iu Novol og Mix 70/ 30 or Ryzodeg 70/ 30
I nsul in SubQ; 3.3iu R-A I nsul in covers 100C at Post -WO Shake or Meal (1iu p.
30C) & 7.7iu L-A I nsul in covers 150C w it h consecut i ve Meal s (1iu p. 19C)
22:00 – Sl eep
NOTE: Hum ul in 50/ 50, Novol in 50/ 50, Hum ul i n 70/ 30, Novol in 70/ 30 & Rel iOn
peak of act ion of 2-12 hours.
Evening Workout s:
07:00 – Waking
90-100C) | Post -Prandial 17iu Hum ul i n 70/ 30, Novol in 70/ 30, Rel iOn 70/ 30,
doubl e t he m ent ioned dosages given t here isn’t a second Mix ed I nsul in
Meal 1.

7F). Opt ional Post -Prandial 7iu Ryzodeg 70/ 30 I nsul in SubQ; 2.1iu R-A I nsul in
covers 100C at Post -WO Shake or Meal (1iu p. 48C) & 4.9iu L-A I nsul in covers
100C w it h Meal 5 (1i u p. 20C)
22:00 – Sl eep
NOTE: Hum ul in 50/ 50, Novol in 50/ 50, Hum ul in 70/ 30, Novol in 70/ 30 & Rel iOn
peak of act ion of 2-12 hours | Hum al og Mix 75/ 25 & Novol og Mix 70/ 30
shoul dn't be used aft er 15:30 as t he I nsu l in form ul at ion has a peak of act ion of
1-6.5 hours | Hum al og Mix 50/ 50 & Novol og Mix 50/ 50 shoul dn't be used aft er
17:00 as t he I nsul in form ul at ion has a peak of act ion of 1-5 hours.
Mixed I nsul in Cut t ing Phase Exam pl es
Advanced and experienced or sem i-professional bodybuil ders, st rengt h

at hl et es, or fit ness ent husiast s, w ho adm inist er Mix ed I nsul in once per day w it h
t heir pre-w orkout m eal , do so under t he general l y recom m ended guidel ines
m ent ioned above. Bel ow are several exam pl es t hat m ent ion t he overal l m acro -
nut rient breakdow n of t he diet , food sources, m eal t im ing in rel at ion t o
w orkout s, and I nsul in t im ing in rel at ion t o m eals. These exam pl es displ ay
OPTI ONAL exogenous I nsul in dosages and adm inist rat ions; t hey aren’t
m andat ory during t he offseason.
During a cut t ing phase or cont est prep it ’s im perat ive t o st ay on t he

conservat ive side of t he I nsul in t o Carbohydrat e Rat io and rem ain around 1iu
per 20g carbohydrat es t o prevent (severe) hypogl ycem ia at any point during t he
day or w hil e sl eeping! The sam e at hl et e is approxim at el y 90kg at 8% body fat ,
consum es 3,000 cal ories per day during t heir cut t ing phase, spread out over 5
sol id m eal s and 1 post -w orkout shake.
Cont aining about 350g Prot ein (P), 200g Carbohydrat es (C), and 90g Fat s (F) in
t ot al . The at hl et e perform s dail y fast ed cardio t o im prove I nsul in sensit ivit y and
opt im ize fat l oss.
R/ S-A I nsul in: Rapid/ Short -Act ing I nsul in (I nsul i n Aspart , I nsul i n Lispro &
Regul ar I nsul in)
R-A I nsul in: Rapid-Act ing I nsul in (I nsul in Aspart & I nsul i n Lispro)
S-A I nsul in: Short -Act ing I nsul in (Regul ar I nsul in)
I / L-A I nsul in: I nt erm ediat e/ Long-Act ing I nsul i n (I nsul i n Aspart Prot am ine,
I nsul in Lispro Prot am ine, I sophane / NPH I nsul in & I nsul i n Degl udec)
I -A I nsul in: I nt erm ediat e-Act ing I nsul in (I nsul i n Aspart Prot am ine, I nsul in
Lispro Prot am ine & I sophane / NPH I nsul in)
L-A I nsul in: Long-Act ing I nsul in (I nsul in Degl udec)
Morning Workout :
07:00 – Waking
25F). Opt ional Post -Prandial 7iu Hum ul i n 50/ 50, Novol in 50/ 50, Hum al og Mix
50/ 50, or Novol og Mix 50/ 50 I nsul in SubQ; 3.5iu R/ S-A I nsul in covers 70C at Meal
1 (1iu p. 20C) & 3.5iu I -A I nsul in covers 90-130C w it h consecut ive Meal s or
Shakes (1iu p. 26-37C) | Post -Prandial 6i u Hum ul in 70/ 30, Novol in 70/ 30, Rel iOn
70/ 30, Novol og Mix 70/ 30, or Ryzodeg 70/ 30 I nsul in SubQ; 1.8iu R-A I nsul i n
covers 70C at Meal 1 (1iu p. 39C) & 4.2iu I / L-A I nsul in covers 90-130C w it h
consecut ive Meal s or Shakes (1iu p. 21-3C) | Post -Prandial 6iu Hum al og Mi x
75/ 25 I nsul in SubQ; 1.5iu R-A I nsul in covers 70C at Meal 1 (1iu p. 47C) & 4.5i u I -
A I nsul in covers 90-130C w it h consecut ive Meal s or Shakes (1iu p. 20-29C).

22:00 – Sl eep
07:00 – Waking
13:00 – Meal 3: Chicken / Whit e Fish, Sw eet Pot at o & Veget abl es (50P, 70C, 5F).
Opt ional Post -Prandial 6iu Novol og Mix 70/ 30 or Ryzodeg 70/ 30 I nsul in SubQ;
1.8iu R-A I nsul in covers 70C at Meal 3 (1iu p. 39C) & 4.2iu I / L-A I nsul in covers
80-120C w it h consecut i ve Meal s or Shakes (1iu p. 19-29C) | Post -Prandial 6iu
Hum al og Mix 75/ 25 I nsul in SubQ; 1.5iu R-A I nsul in covers 70C at Meal 3 (1iu p.
47C) & 4.5iu I -A I nsul in covers 80-120C w it h consecut ive Meal s or Shakes (1iu
p. 18-27C) | Post -Prandial 7iu Hum al og Mix 50/ 50, or Novol og Mix 50/ 50 I nsul in
SubQ; 3.5iu R-A I nsul in covers 70C at Meal 3 (1iu p. 20C) & 3.5iu I -A I nsul i n
covers 80-120C w it h consecut ive Meal s or Shakes (1iu p. 23-34C) | Hum ul in
50/ 50, Novol in 50/ 50, Hum ul in 70/ 30, Novol in 70/ 30 & Rel iOn 70/ 30 I nsul in
2-12 hours.

22:00 – Sl eep
Evening Workout s:
07:00 – Waking
15:30 – Meal 4: Chicken / Whit e Fish, Sw eet Pot at o & Veget abl es (50P, 70C, 5F).
Opt ional Post -Prandial 5iu Ryzodeg 70/ 30 I nsul in SubQ; 1.5iu R-A I nsul in covers
70C at Meal 4 (1iu p. 47C) & 3.5iu L-A I nsul in covers 75-115C w it h consecut ive
Meal s or Shakes (1iu p. 21-33C) | Post -Prandial 7iu Hum al og Mix 50/ 50 or
Novol og Mix 50/ 50 I nsul in SubQ; 3.5iu R-A I nsul in covers 70C at Meal 4 (1iu p.
20C) & 3.5iu I -A I nsul in covers 75-115C w it h consecut ive Meal s or Shakes (1iu
p. 21-33C) | Hum ul in 50/ 50, Novol in 50/ 50, Hum ul in 70/ 30, Novol in 70/ 30 &
Rel iOn 70/ 30 I nsul in shoul dn't be used aft er 10:00 as t he I nsul in form ul at ion
has a peak of act ion of 2-12 hours | Hum al og Mix 75/ 25 & Novol og Mix 70/ 30
1-6.5 hours.

22:00 – Sl eep
Aerosol I nhal abl e Regul ar I nsul in
Aerosol I nhal abl e Regul ar I nsul in w as init ial l y devel oped for pat ient s w it h Type
2 Diabet es w ho didn’t w ant t o use invasive inject ions as t heir sol e
adm inist rat ion t echnique. I nhal abl e I nsul in is precisel y t he sam e as inject abl e
bioident ical short -act ing I nsul in; it doesn’t cont ain any m odi ficat ions t o reduce
or ext end t he onset , peak, and durat ion of act ion. How ever, since t he del ivery
m echanism of inhal abl e I nsul in differs from SubQ adm inist rat ions, inhal at ion
t ypical l y sees a m uch short er onset , peak, and durat ion of act ion com pared t o
short -act ing I nsul in inject ions.
Aerosol inhal at ion pow ders are general l y avail abl e in bl ist er cart ridges,
cont aining 6 singl e-use doses of 1m g or 3m g. The 2 st rengt hs are cl earl y
different iat ed by col or print , as w el l as t act il e m arks for t he visual l y im paired.
The 1m g bl ist er cart ridges are print ed w it h green ink and m arked w it h 1 raised
bar. The 3 m g bl ist er cart ridges are print ed w it h bl ue ink and m arked w it h 3
raised bars.
Cont rary t o inject abl e form ul at ions, aerosol inhal at ion pow ders do not need t o
be refrigerat ed. Regul ar I nsul in pow ders rem ain st abl e and com pl et el y
bioavail abl e upon inhal at ion, at a cont rol l ed room t em perat ure bet w een 15-30
Cel sius or 59-86 Fahrenheit . I deal l y, I nhal abl e Regul ar I nsul in is st ored at 25
Cel sius or 77 Fahrenheit .
Bel ow is a l ist of inhal abl e & short -act ing I nsul ins t hat are FDA Approved, t heir
m edical nam es, avail abl e brands, concent rat ions, and t heir corresponding
onset , peak, and durat ion of act ion, t hrough subcut aneous adm inist rat ion:
• Aerosol I nhal abl e Regul ar I nsul in (Exubera, Afrezza & Dypreza): 1-3m g
bl ist ers, 10-20 m inut es, peak; 2-3 hours, durat ion; 5-6 hours.
• I nject abl e Regul ar I nsul in (Act rapid, Hum uLin R or S, I nsum an Rapid & NovoLin
R): 100iu/ 1m l , onset ; 30-60 m inut es, peak; 2-4 hours, durat ion; 5-8 hours.

PEAK: t he t im e during w hich t he I nsul in is at it s m axim um effect iveness in
The m edical insert of Aerosol I nhal abl e Regul ar I nsul in m ent ions t hat w hen
inhal ed, a 1m g bl ist er is equival ent t o approxim at el y 3iu of Regul ar I nsul in
w hen inject ed Subcut aneousl y. A 3m g bl ist er provides bl ood gl ucose
m anagem ent , w hich is com parabl e t o 8iu of Regul ar I nsul in.
Coach St eve doesn’t have any experience w it h Aerosol I nhal abl e Regul ar
I nsul in, nor has he spoken t o anybody w ho has ever used t his del ivery
m echanism for bodybuil ding, st rengt h sport s, or ot her purposes, incl uding Type
2 Diabet es. Coach St eve assum es t hat t im ing & dosing is com parabl e t o t he
rapid/ short -act ing prot ocol s m ent ioned in t his eBook's corresponding sect ions.
How ever, since t he onset , peak, and durat ion of act ion is considerabl y short er
com pared t o I nject abl e Regul ar I nsul in, Aerosol I nhal abl e Regul ar I nsul in
shoul d be t reat ed as a rapid-act ing I nsulin, not short -act ing I nsul in. Consider a
1m g bl ist er for post -prandial inhal at ion fol l ow ing a m eal cont aining bet w een
30-60g carbohydrat es. A 3m g bl ist er can be considered for post -prandial
inhal at ion, fol l ow ing a m eal cont aining 80-160g carbohydrat es.
Gl ucagon-l ike Pept ide-1 Recept or
Agonist s
I ncret ins are a group of m et abol ic horm ones t hat secret e from several organs
in response t o eat ing. They hel p t o prom ot e I nsul in product ion in conjunct ion
w it h serum gl ucose concent rat ions. Bel ow are t he horm ones w hich are
cl assified as I ncret ins and t heir corresponding secret ing cel l s & organs:
• Gl ucagon-l ike Pept ide-1 (GLP-1): secret ed by t he ent eroendocrine cel l s of t he

gast roint est inal t ract & pancreas, as w el l as neurons in t he brainst em . GLP-1
enhances I nsul in secret ion in response t o bl ood gl ucose l evel s and
sim ul t aneousl y inhibit s Gl ucagon secret ion.
• Gast ric I nhibit ory Pol ypept ide (GI P): secret ed by t he gast roint est inal t ract . GI P
inhibit s gast ric acid secret ion and st im ul at es I nsul in & Am yl in secret ion. I t is
al so know n as Gl ucose-dependent I nsul inot ropic Pol ypept ide (GI P).
Bot h horm ones reduce gast ric em pt ying, al l ow ing for adequat e t im e t o
m axim ize nut rient absorpt ion in t he int est inal t ract . They indirect l y cont rol
food int ake, reduce appet it e, as w el l as int est inal infl am m at ion due t o sheer
food vol um e. Since Am yl in is co-secret ed al ongside I nsul in, it aids in reducing
gast ric em pt ying and cont rol appet it e furt her.
Several short - & l ong-act ing GLP-1 anal ogs w it h I nsul inot ropic act ivit y w ere
devel oped t o t reat Type 2 Diabet es; t hey are oft en prescribed in conjunct ion
w it h Met form in and l ifest yl e changes. GLP-1 anal ogs do not w ork in Type 1
Diabet es cases, as t he bet a cel l s of t he pancreas aren’t abl e t o produce
sufficient am ount s of I nsul in & Am yl in t o m aint ain gl ucose hom eost asis. Bel ow
are t he GLP-1 Recept or agonist s t hat are FDA Approved, t heir m edical nam es,
avail abl e brands, t he Hal f-Life & Act ive Life, and t heir corresponding
recom m ended dosage for individual s w it h Type 2 Diabet es:
• Dul agl ut ide (Trul icit y): Hal f-Life; 4.5-5 days, 0.75-4.5m g SubQ once a w eek.
• Exenat ide (Byet t a): Hal f-Life; 2.4-8 hours, 5-10m cg SubQ t w ice per day.
• Exenat ide Ext ended-Rel ease (Bydureon): Hal f-Life; 2 w eeks, 2-4m g SubQ once
per w eek.
• Liragl ut ide (Vict oza, Saxenda): Hal f-Life; 13 hours, 0.6-1.8m g SubQ once per
day.
• Sem agl ut ide (Ozem pic & Rebyl sus): Hal f-Life; 1 w eek, 0.25-1m g SubQ once per
w eek or 3-14m g oral l y once per day.
Unl ike exogenous I nsul i n, GLP-1 Recept or agonist ic m edicat ions fol l ow a
gradual biol ogical pat hw ay in response t o eat ing, al ongside GLP-1, GI P &
Am yl in secret ion. Enhanced bodybuil ders, st rengt h at hl et es & fit ness
ent husiast s not ice t hat t hey m inim ize t he l ikel ihood t o overeat w hil e using
GLP-1 Recept or agonist s during a cut t ing phase or cont est prep. They report
m ore sat iat ion aft er consum ing a m eal , perceive t o st ay ful l er for l onger, and
becom e sl ight l y nauseous fol l ow ing m eal s w it h higher food vol um e. These
effect s m ake prol onged cal ori c deficit s sl ight l y m ore t ol erabl e and sust ainabl e.
Coach St eve prefers Liragl ut ide over t he ot her GLP-1 Recept or agonist s, as it ’s
rel at ivel y short Hal f-Life of 13 hours and dail y adm i nist rat ion prot ocol al l ow s
for day-by-day assessm ent , w het her t he com pound is used or not . Most
bodybuil ders, st rengt h at hl et es & fit ness ent husiast s prefer t o excl ude
Liragl ut ide on high-carb or refeed days and repl ace it w it h exogenous I nsul in
inst ead, w hich doesn’t suppress appet it e. Al t hough Exenat ide is al so a short -
act ing GLP-1 Recept or agonist , Liragl ut ide is a m ore favorabl e com pound as it
general l y covers t he ent ire day w it h a singl e adm inist rat ion upon w aking. I n
cont rast , Exenat ide's effect s usual l y w ear off in t he l at e aft ernoon, oft en
requiring anot her inject ion t o m inim ize night -t im e cravings w hil e diet ing.
Long-act ing GLP-1 Recept or agonist s aren’t as desirabl e for at hl et es during a

cut t ing or cont est prep, as t hey m ake carb- or cal orie-cycl ing sl ight l y m ore
cum bersom e. I nducing severe nausea on high carbohydrat e or cal orie days
w hil e providing reduced appet it e m anagem ent t he days l eading up t o
consecut ive w eekl y adm inist rat ions.
I t oft en t akes a few days for t he GLP-1 Recept or agonist ic m edicat ion t o reach
it s dose-dependent pot ent ial regarding serum gl ucose hom eost asis and
appet it e m anagem ent .
Whichever GLP-1 Recept or agonist ic m edicat ion you end up using, it ’s highl y
recom m ended t o st art SubQ adm inist rat ions at t he l ow er end of t he advised
dose for Type 2 Diabet es and al l ow for 1-2 w eeks t o assess t ol erance and t he
rat e of appet it e suppression. The m ajorit y of bodybuil ders, st rengt h at hl et es &
fit ness ent husiast s t hat consider using GLP-1 Recept or agonist s as a
Perform ance Enhancing Drug (PED), do not suffer from Type 2 Diabet es
t hem sel ves. Usual l y, enhanced individual s m erel y require t he l ow er-end of t he
recom m ended dose for sufficient gl ucose hom eost asis and appet it e
suppression.
Bel ow is t he general l y recom m ended dosing prot ocol for GLP-1 Recept or
agonist s com m onl y used by bodybuil ders, st rengt h at hl et es, or fit ness
ent husiast s during t heir cut t ing phase or cont est prep:
• Dul agl ut ide (Trul icit y): 0.75-1.5m g SubQ upon w aking, t he day aft er refeeding.
• Exenat ide (Byet t a): 5m cg SubQ upon w aking and t he aft ernoon, discont inued
on refeeding day.
• Exenat ide Ext ended-Rel ease (Bydureon): 2m g SubQ upon w aking, t he day aft er
refeeding.
• Liragl ut ide (Vict oza, Saxenda): 0.6-1.2m g SubQ upon w aking, discont inued on
refeeding day.
• Sem agl ut ide (Ozem pic): 0.25-0.5m g SubQ upon w aking, t he day aft er
refeeding. Oral Rebyl sus isn’t advised as it requires dail y adm inist rat ion, even
t hough it has a 1 w eek Hal f-Life.
Abbreviat ions
Bel ow is a l ist of frequent l y used abbreviat ions found in t his eBook and t heir
ful l m eaning:
AAS: Anabol ic-Androgenic St eroid Horm ones
ACV: Appl e Cider Vinegar
ADHD: At t ent ion Deficit Hyperact ivit y Disorder
AHA: Am erican Heart Associat ion
ALA: Al pha-Linol enic Acid
AMPK: Adenosine Monophosphat e-act ivat ed Prot ein Kinase
ATP: Adenosine TriPhosphat e
BBB: Bl ood-Brain-Barrier
CTS: Carpal Tunnel Syndrom e
DHA: Docosahexaenoic Acid
DKA: Diabet ic Ket o-Acidosis
DPP-4: Dipept idyl Am ino Pept idase-4
EAAs: Essent ial Am ino Acids
ED: Erect il e Dysfunct ion
EPA: Eicosapent aenoic Acid
EPO: Eryt hropoiet in
FDA: Food & Drug Adm inist rat ion of t he Unit ed St at es of Am erica (USA)
FFAs: Free Fat t y Acids
G1P: Gl ucose-1-Phosphat e
G6P: Gl ucose-6-Phosphat e
G6PD: Gl ucose-6-Phosphat e Dehydrogenase enzym es
GDAs: Gl ucose Disposal Agent s
GH: Grow t h Horm one
GHD: Grow t h Horm one Deficiency
GHRH: Grow t h Horm one-Rel easing Horm one (secret ed) or Hexapept ide
(synt het ic)
GHRP-2: Grow t h Horm one-Rel easing Pept ide-2
GHRP-6: Grow t h Horm one-Rel easing Pept ide-6
GI : Gl ycem ic I ndex
GI P: Gast ric I nhibit ory Pol ypept ide / Gl ucose-dependent I nsul inot ropic
Pol ypept ide
GL: Gl ycem ic Load
GLP-1: Gl ucagon-l ike Pept ide-1
GLUTs: Gl ucose Transport ers
HbA1c: Gl ycat ed Hem ogl obin Type A1c, separat ed from HbA0, HbA1a & HbA1b
w it h Cat ion Exchange Chrom at ography (CEC)
HBCDs: High-Branch Cycl ic Dext rins
HDL: High-Densit y Lipo-Prot eins
hGH: hum an Grow t h Horm one secret ed from t he Pit uit ary Gl and
hPGH: hum an Pl acent al Grow t h Horm one
hPL: hum an Pl acent al Lact ogen
HRT: Horm one Repl acem ent Therapy
HSL: Horm one-Sensit ive Lipase
I GF-1: I nsul in-l ike Grow t h Fact or-1
I M: I nt ra-Muscul ar
I RS-1: I nsul in Recept or Subst rat e-1
I V: I nt ra-Venous
kDa: kil o-Dal t ons
LDL: Low -Densit y Lipo-Prot ein
NAFLD: Non-Al cohol ic Fat t y Liver Disease
MODY: Mat urit y Onset Diabet es of t he Young
MK-677: I but am oren
PEDs: Perform ance Enhancing Drugs
PI P: Post -I nject ion Pain
PTP1b: Prot ein-Tyrosine Phosphat ase 1b
R+ALA: R+Al pha Lipoic Acid
REM: Rapid Eye-Movem ent
rhGH: recom binant hum an Grow t h Horm one using DNA Technol ogy
rhI : recom binant hum an I nsul in using DNA Technol ogy
rhI GF-1: recom binant hum an I nsul in-l ike Grow t h Fact or-1 using DNA
Technol ogy
SARMs: Sel ect ive Androgen Recept or Modul at ors
SERMs: Sel ect ive Est rogen Recept or Modul at ors
SHBG: Sex Horm one-Binding Gl obul in
SGLT2: Sodium / Gl ucose Cot ransport er 2
SubQ: Subcut aneous
T3: Triiodot hyronine
T4: Thyroxine
TNF-α : Tum or Necrosis Fact or Al pha
TRT: Test ost erone Repl acem ent Therapy
TUT: Tim e Under Tension
UGL: Under Ground Labs
Suppl em ent Resources
You can purchase t he suppl em ent s m ent ioned in t his eBook at t he w ebsit es
m ent ioned bel ow using Coach St eve’s 5-10% Discount Codes. I f you see a bet t er
deal el sew here, by al l m eans, save yoursel f som e m oney in t he process.
iHerb 5% Discount Code: DTV967
ALLMAX Nut rit ion L-Carnit ine-L-Tart rat e:

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Vig Steve Insulin

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Copyright (c) Vigorous St eve 2021. Al l right s reserved.

Publ ished on w w w .vigorousst eve.com

First Edit ion, 2021

Purchase t his eBook: w w w .vi gorousst eve.com / shop/

Cont act Em ail : i nf o@ vi gorousst eve.com

NO LI ABI LI TY WI LL BE ASSUMED FOR THE USE OF THI S E-BOOK!!!

This eBook is STRI CTLY I nf orm at ional & Educat i onal !

Gl ucose Hom eost asis .....................................................................................................14

Essent ial Heal t h Moni t oring Devices..........................................................................23

Causes of I nsul in Resist ance ........................................................................................34

I m proving I nsul in Sensit ivit y.......................................................................................39

Nut rit ion ...........................................................................................................................59

Recom binant Hum an I nsul in (rhI ) ..............................................................................62

Abbreviat ions ............................................................................................................... 127

Suppl em ent Resources............................................................................................... 131

YOUR BODY!! YOUR RESPONSI BI LI TY!!

I f you’re a Coach and decide t o incorporat e t he inform at ion present ed in t his

YOUR CLIENT!! YOUR RESPONSI BI LI TY!!

Once an advanced and experienced bodybuil der, st rengt h at hl et e, or fit ness

I f t he st at e of severe hypogl ycem ia and l oss of consciousness isn’t resol ved, t he

Horm one Ref erence Ranges

• Fast ing Bl ood Gl ucose Level s upon Waking: 70-100 m g/ dL or 3.9-5.5 m m ol / L

Thyroid Horm ones

• Thyroid-St im ul at ing Horm one / Thyrot ropin (TSH): 0.5-5.0 m I U/ L

• Grow t h Horm one (GH): 0.4-10 ng/ m L or 18-44 pm ol / L

• Apol ipoprot ein B: 50-110 m g/ dL or 0.5-1.1 g/ L

• Tot al Chol est erol :

• High-Densit y Lipoprot ein (HDL) Chol est erol :

• Non-HDL Chol est erol :

Gl ycogenesis is t he form at ion of gl ycogen from diet ary or convert ed gl ucose.

Gl ycogenol ysis convert s st ored gl ycogen int o Gl ucose-1-Phosphat e (G1P) and

Gl uconeogenesis synt hesizes gl ucose from non-carbohydrat e sources m ainl y

Pancreat ic bet a cel l s secret e I nsul in int o t he bl oodst ream in response t o

• GLUT-3: predom inant l y found in neurons and t he pl acent a. I t s high affinit y

• GLUT-5: predom inant l y found in t he sm al l int est ine, it ’s special ized as a

GLUT4 concent rat ion on t he cel l m em brane increases as a resul t of st renuous

GLUT4 is al so found in cardiac m uscl e, al t hough it prefers t o ut il ize fat t y acids

Mut at ions in t he GLUT4 genes of adipose t issue m i ght increase t he expression

Regul ar bl ood donat ions or t herapeut ic phl ebot om y al so changes t he rat io of

Bl ood Gl ucose Level Monit or (Gl ucom et er)

A gl ucom et er requires a sm al l drop of bl ood obt ained by pricking t he skin w it h

• Fast ing Bl ood Gl ucose Level s upon Waking: 70-100 m g/ dL or 3.9-5.5 m m ol / L

Accu-Chek Guide on Am azon: ht t ps:/ / am zn.t o/ 38jJkhd

Bl ood Ket one Level Monit or / Ket one Breat h Test er

Precision Xt ra on Am azon: ht t ps:/ / am zn.t o/ 2XeSl 4W

Ket one Breat h Met er on Am azon: ht t ps:/ / am zn.t o/ 35kxiSS

Wrist Bl ood Pressure Monit or

A Sphygm om anom et er or bl ood pressure m et er/ m onit or is a device used t o

• Norm al : Syst ol ic bel ow 120m m hg & Diast ol ic bel ow 80m m hg.

• El evat ed: Syst ol ic 120-129m m hg & Diast ol ic bel ow 80m m hg.

NOTE: I n cases of Hypert ensive Crisis, t he individual requires im m ediat e

Bl ood pressure m anagem ent encom passes m any aspect s of enhanced

Om ron 7 Series on Am azon: ht t ps:/ / am zn.t o/ 3om cWAp

Whil e Diabet es doesn’t happen overnight , earl y sym pt om s and progression

Hypogl ycem ia is a com m on occurrence in individual s w it h Type 1 or Type 2

Type 1 Diabet es can m anifest in ot herw ise heal t hy individual s w ho m anage

Type 1 Diabet es can be a t em porary st at e if sym pt om s are addressed earl y on.

During t he offseason, carbohydrat e int ake is general l y higher t o facil it at e a

Prevent ing t he exhaust ion of t he bet a cel l s is easil y prevent abl e by

The com pl et e excl usion of carbohydrat es as seen w it h t he Ket ogeni c &

Gest at ional Diabet es

I t is highl y recom m ended t hat pregnant w om en perform a gl ucose t ol erance

Type 2 Diabet es w as proven t o increase t he risk of Al zheim er’s disease by